Low-carb asparagus soup

Low-carb asparagus soup with asparagus, onion, vegetable stock and cream: creamy, mild and quick to cook. An uncomplicated spring recipe with few carbs.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 236 kcal per serving
• Protein: 8 g
• Fat: 20 g
• Carbs: 6 g

Ingredients

• 400 g asparagus
• 1 onion
• 100 ml whipping cream
• 500 ml homemade vegetable stock (no yeast extract)
• 1 tbsp butter
• 1 pinch of nutmeg

Method

You’ll need: saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Peel the asparagus and cut it into small pieces. Finely dice the onion.
2. Soften the onion in the butter over a medium heat until translucent. Add the asparagus and fry briefly.
3. Pour in the vegetable stock and simmer gently until the asparagus is soft. Season with nutmeg.
4. Blend the soup until smooth and stir in the cream. Season with salt and pepper.
5. If the soup is too thick for you, add a little more stock. Heat it through only briefly, without letting it boil hard.
6. Serve the low-carb asparagus soup hot. A little freshly ground pepper on top works well if you like.

Good to know

This soup is mellow, creamy and just right for days when you want something warm without any fuss. It tastes delicate and satisfying.

Swaps

Butter → ghee (contains only traces of lactose) | whipping cream → coconut milk (dairy-free) | vegetable stock → ready-made liquid vegetable stock (often fewer additives) | onion → shallot (milder flavour)

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

The soup contains milk from the cream and butter. Usually suits children well if mildly seasoned; in pregnancy it's unproblematic as long as fresh ingredients are used and the soup is heated through well.