Cheddar & asparagus potage
Our dietitians' favouriteThis is the Cheddar & asparagus potage recipe.
- Prep: 15 min
- Cooking: 25 min
Ingredients
- 1 tbsp (15 mL) butter
- 1 onion chopped
- 1 lb (450 g) asparagus trimmed and cut into small pieces (about 4 cups – 1 L)
- 2 cups (500 mL) potatoes peeled and diced
- 3 cups (750 mL) chicken or vegetable broth no salt added
- 1 cup (250 mL) milk
- Salt and freshly ground pepper
- 2 cups (500 mL) Canadian Extra Old Cheddar grated and divided
- Fried onion rings homemade or store-bought (optional)
- Homemade Gouda asparagus pesto (optional)
- Homemade fried onion rings
- 1/2 cup (125 mL) milk
- 1 onion sliced into very thin rings
- Oil for frying
- 1/4 cup (60 mL) flour
- Salt and freshly ground pepper
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Preparation
In a large saucepan over medium-high heat, melt butter and cook onion and asparagus for about 5 min, stirring frequently. Reserve a few asparagus tips for garnish.
Add potatoes, broth and milk. Season with salt and pepper.
Bring to a boil, lower heat and simmer for 15 min or until vegetables are tender.
Purée using a hand or upright blender. If using an upright blender, return mixture to saucepan.
Add 1 cup (250 mL) cheese and stir into soup until melted. Adjust seasoning.
Serve soup garnished with reserved asparagus tips and remaining cheese. If desired, top with onion rings and drizzle with Gouda asparagus pesto.
Homemade fried onion rings
Pour milk into a bowl and add onion rings. Soak for 10 min and then drain.
In a saucepan, heat oil on medium-high heat.
Place onion rings and flour in a bowl. Season with salt and pepper. Mix well to coat onions. Shake off excess flour.
Fry onions in hot oil until golden and crispy. Remove with slotted spoon and let drain on paper towels.
Set aside to cool to room temperature, away from humidity.
Tips
Cooking tip
To maintain its colour, texture and flavour, cook asparagus quickly and then immerse in ice water to stop the cooking process.
Cheese alternatives: Canadian Provolone, Monterey Jack.
Nutritional information
Per serving| Energy: | 197 Calories |
| Protein: | 12 g |
| Carbohydrate: | 17 g |
| Fat: | 10 g |
| Fibre: | 3.4 g |
| Sodium: | 221 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 20 % / 220 mg |
| Folate: | 30 % |
| Vitamin B12: | 26 % |
| Phosphorus: | 23 % |
| Riboflavin: | 22 % |
