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Low GI Recipe: Pao’s Asparagus Soup

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April 3, 2013 by Johanna Burani

Pao's Asparagus Soup

This recipe is not of Italian origin.  It came to me from Ireland during a culinary conversation with a fabulous Thai chef while we were visiting good friends in Bankok more than 20 years ago.  This chef, Boonraud Poonruang, fondly called “Pao,” made this soup while previously working in Ireland.  Pao recently left this life and it is in tribute to her that I share her recipe, just at a time when this year’s crop of asparagus is starting to show up in Italian markets.

Low GI Recipe: Pao’s Asparagus Soup
This recipe is not of Italian origin. It came to me from Ireland during a culinary conversation with a fabulous Thai chef while we were visiting good friends in Bankok more than 20 years ago. This chef, Boonraud Poonruang, fondly called “Pao,” made this soup while previously working in Ireland. Pao recently left this life and it is in tribute to her that I share her recipe, just at a time when this year’s crop of asparagus is starting to show up in Italian markets.
Created by:
Cuisine: International
Recipe type: Soups
Serves: 4
Ingredients
  • 2 cups (.5 liter) chicken or vegetable broth
  • 1 lb (450g) fresh asparagus,* washed, bottom ends cut off, cut into 1” (2.5cm) pieces
  • 1 tablespoon butter or margarine
  • 1 medium onion, chopped
  • ½ tablespoon flour
  • ½ cup (120ml) evaporated skimmed milk
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
Instructions
  1. Bring the broth to a boil in medium sauce pan. Add the asparagus. Return to a boil
  2. and cook for 3 minutes. Set aside.
  3. In a small sauce pan melt the butter or margarine, add the onions and saute’ until soft but nor browned (approximately 3 minutes).
  4. Add the flour and the milk (slowly) mix well and continue cooking on a lower flame until the liquid starts to thicken.
  5. Add the flour mixture to the asparagus and simmer for 3 minutes. Add salt and pepper.
  6. Using an immersion blender or food processor, puree soup until smooth. Serve hot.
Nutrition Information
Serving size: 1¼ cups Calories: 96 (402 Joules) Fat: 3g Saturated fat: 2g Carbohydrates: 13g Fiber: 3g Protein: 5g Cholesterol: 8g

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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