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 prefer, you can substitute broccoli for the asparagus.

Number of servings

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


  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 (whole-meal) flour
  8. 1 1/2 cups fat-free milk
  9. Lemon zest, to taste
  10. Cracked black pepper, to taste


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 constantly. Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper to taste. Serve in warmed bowls.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Total fat 4 g
  • Calories 140
  • Protein 6 g
  • Cholesterol 11 mg
  • Total carbohydrate 22 g
  • Dietary fiber 3 g
  • Monounsaturated fat 1 g
  • Saturated fat 3 g
  • Added sugars 0 g
  • Sodium 76 mg
  • Trans fat Trace
Feb. 06, 2016