| |
| 1 lb |
|
Fresh asparagus |
|
| 3/4 cup |
|
Chopped onion |
|
| 1/2 cup |
|
Vegetable broth |
|
| 1 Tbs |
|
Olive oil |
|
| 2 Tbs |
|
All purpose flour |
|
| 1 tsp |
|
Salt |
|
| |
| 1 pinch |
|
Fresh ground pepper |
|
| 1 1/4 cups |
|
Vegetable broth |
|
| 1 cup |
|
Soy milk |
|
| 1/2 cup |
|
Fat-free plain yogurt |
|
| 1 tsp |
|
Fresh lemon juice (one squeeze of a lemon) |
|
|
|
|
| |
| Place asparagus and onion in a medium saucepan with the half cup of vegetable broth. Bring to boil, reduce heat, and simmer until the vegetables are tender. Reserve some asparagus tips. |
| Place mixture into blender and puree until smooth. Add olive oil to same saucepan. Sprinkle flour, salt and pepper into the olive oil. (Do not let flour brown) Let mixture cook for 2 minutes. Stir in remaining vegetable broth and increase heat. Bring to boil. |
| Stir the vegetable puree and soy milk into the saucepan. Whisk yogurt into the mixture. Cut lemon in half and squeeze over saucepan. Stir until heated through. Serve in bowls and garnish with reserved asparagus tips. |
|
| |
| Servings: 4 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
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| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
196.75 |
|
| Calories From Fat (31%) |
|
61.31 |
|
| Calories From Protein (17%) |
|
33.90 |
|
| Calories From Carbs (52%) |
|
101.54 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 6.97g |
|
11% |
|
| Saturated Fat 1.35g |
|
7% |
|
| Monounsaturated Fat 3.23g |
|
|
|
| Polyunsaturated Fat 1.63g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 2.94mg |
|
1% |
|
| Sodium 1671.19mg |
|
70% |
|
| Potassium 563.20mg |
|
16% |
|
| Carbohydrates 25.74g |
|
9% |
|
| Dietary Fiber 3.91g |
|
16% |
|
| Sugar 1.63g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 21.83g |
|
|
|
| Protein 9.70g |
|
19% |
|
| Vitamin A 2830.22IU |
|
57% |
|
| Vitamin C 23.55mg |
|
39% |
|
| Calcium 119.82mg |
|
12% |
|
| Iron 2.55mg |
|
14% |
|
| Vitamin E 1.33IU |
|
13% |
|
| Vitamin D 9.80IU |
|
2% |
|
| Thiamin 0.20mg |
|
13% |
|
| Riboflavin 0.26mg |
|
16% |
|
| Niacin 2.28mg |
|
11% |
|
| Vitamin B6 0.28mg |
|
14% |
|
| Folate 131.80µg |
|
33% |
|
| Vitamin B12 0.92µg |
|
15% |
|
| Pantothenic Acid 0.51mg |
|
5% |
|
| Phosphorus 89.52mg |
|
9% |
|
| Magnesium 29.86mg |
|
7% |
|
| Zinc 1.85mg |
|
12% |
|
| Copper 0.23mg |
|
11% |
|
| Manganese 0.38mg |
|
19% |
|
| Selenium 6.24µg |
|
9% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 189.08g |
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| www.zorbapaster.org |
