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Asparagus Soup with Lemon Creme Fraiche⏱ 55 min total
Recipes

Asparagus Soup with Lemon Creme Fraiche

Per 1 serving · 498 g · 10 ingredients

Calories
250
13%
of a 2,000 cal day
  • Protein
    8.5g
    13% of calories
  • Carbs
    19g
    28% of calories
  • Fat
    18g
    59% of calories
Portion

At a glance

One serving of Asparagus Soup with Lemon Creme Fraiche (498 g) has 250 calories, with 8.5 g of protein, 19 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (59% of calories). It is high in dietary fiber (23% DV), Vitamin A (20% DV) and Vitamin K (80% DV). Keep an eye on sodium and saturated fat, which provide 37% and 54% of the daily value.

Per 100 g
50cal
very low energy density
Protein per 100 cal
3.4g
Net carbs
12g
carbs minus fiber
Fiber
6.5g
7.9 g sugar

High in

20%+ of the daily value

  • Dietary fiber23%
  • Vitamin A20%
  • Vitamin K80%
  • Thiamine33%
  • Riboflavin (B2)23%
  • Vitamin B627%

Good source of

10–19% of the daily value

  • Vitamin C18%
  • Vitamin E19%
  • Niacin15%
  • Pantothenic acid14%
  • Calcium11%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium37%
  • Saturated fat54%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 30 min
  1. 1

    Finely grind the coriander seeds with a spice grinder or mortar and pestle.

  2. 2

    Melt the butter in a large heavy saucepan over medium heat. Add the sliced shallots and cook, stirring, until softened, about 5 minutes.

  3. 3

    Stir in the asparagus and ground coriander and cook for 1 minute. Pour in the vegetable broth and bring to a simmer, cooking until the asparagus is tender, about 5 minutes. Remove from heat and let cool slightly.

  4. 4

    Working in batches, carefully puree the soup in a blender until smooth. Strain back into the pot, pressing on the solids, if you prefer an ultra-smooth texture. Season to taste with salt and pepper and keep warm over low heat.

  5. 5

    In a small bowl, mix the creme fraiche, lemon juice, and lemon zest until smooth. Ladle the hot soup into bowls and top each with a dollop of the lemon creme fraiche.

Vitamins & minerals

Amounts for 1 serving (498 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A183 μg
20%
Vitamin C17 mg
18%
Vitamin D0.2 μg
1%
Vitamin E3 mg
19%
Vitamin K96 μg
80%
Thiamine0.4 mg
33%
Riboflavin (B2)0.3 mg
23%
Niacin2 mg
15%
Vitamin B60.3 mg
27%
Folate (B9)133 μg
33%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline44 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium110 mg
11%
Iron5 mg
68%
Potassium661 mg
14%
Magnesium44 mg
10%
Phosphorus151 mg
22%
Zinc1 mg
13%
Copper0.5 mg
55%
Manganese0.4 mg
19%
Selenium6 μg
11%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene20 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene1,041 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats3 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol95 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60.3 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 250 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 47min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Asparagus Soup with Lemon Creme Fraiche?

One serving of Asparagus Soup with Lemon Creme Fraiche (1 serving) has 250 calories, which works out to 50 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Asparagus Soup with Lemon Creme Fraiche high in protein?

Not especially. It has 8.5 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus Soup with Lemon Creme Fraiche keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asparagus Soup with Lemon Creme Fraiche?

854 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asparagus Soup with Lemon Creme Fraiche?

7.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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