By Mayo Clinic Staff

Dietitian's tip:

This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium, and selenium. If you like, you can use broccoli instead of asparagus.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Weight management
  5. Meatless
  6. Healthy-carb

Ingredients

  1. 2 cups peeled and diced potatoes
  2. 1/2 pound fresh asparagus, cut into 1/4-inch pieces
  3. 1/2 cup chopped onion
  4. 2 stalks celery, chopped
  5. 4 cups water
  6. 2 tablespoons butter
  7. 1/2 cup whole-wheat flour
  8. 1 1/2 cups fat-free milk
  9. Lemon zest, to taste
  10. Cracked black pepper, to taste

Directions

In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat. Cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.

In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring all the time. Increase the heat to medium-high. Keep stirring until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper. Serve in warmed bowls.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Total fat 4 g
  • Calories 142
  • Protein 6 g
  • Cholesterol 11 mg
  • Total carbohydrate 22 g
  • Dietary fiber 3 g
  • Monounsaturated fat 1 g
  • Saturated fat 2.5 g
  • Added sugars 0 g
  • Sodium 71 mg
  • Trans fat Trace
  • Polyunsaturated fat 0.5 g
  • Potassium 474 mg
  • Calcium 1023 mg
  • Magnesium 40 mg
  • Vitamin D 29 IU
  • Iron 2 g
  • Total sugars 5 g
June 12, 2025