Asparagus & Leek Soup

Cream of asparagus is a favourite soup and in this recipe the addition of leeks, spring onions and shallots give a wonderful subtle flavour. The touch of creme fraiche added on top, gives a creamy delicious finish.


Creme fraiche is wonderfully creamy, and a bit thinner than sour cream. You can swap it for sour cream or even Greek yoghurt – if you want to go dairy-free, you can leave it out and it will still taste wonderful.

Lower Calorie Asparagus & Leek Soup


  • 2 lbs asparagus (2 bunches) tough ends snapped off
  • 1 tbsp butter
  • 4 leeks, white and pale green only, halved lengthwise, sliced thin
  • 2 cloves garlic, minced
  • 32 oz container + 1 cup reduced sodium chicken broth
  • 2 tbsp Creme Fraiche
  • salt and fresh pepper to taste
  • optional chives for garnish


  1. In a large heavy pot, melt better over medium-low heat.
  2. Add leeks and cook, stirring occasionally, until the leeks are soft, about 8 to 10 minutes.
  3. Add garlic and cook 1 minute, or until fragrant.
  4. Chop the asparagus into 2 – inch pieces.
  5. Add to the pot with the leeks.
  6. Add the broth and bring to a boil.
  7. Cover and cook about 20 – 25 minutes or until asparagus is very tender.
  8. Remove from heat and puree until smooth with a blender.
  9. Adjust salt and pepper, to taste.
  10. Divide in 5 bowls and spoon in 1 teaspoon Creme Fraiche and chives for garnish.

Serves 5 – Serving Size: about 1 1/2 cups – Nutrition Per Serving
Calories: 141, Fat: 5g, Carbohydrate: 20g, Fibre: 5g, Protein: 7g, Sugar: 4g