2 savoury soups: Asparagus and corn chowder

Savoury soups are a healthful and delicious way to introduce vegetables into your diet. Try theses recipes.

Asparagus is an excellent source of folate, a B vitamin that helps in preventing heart disease and birth defects.

Preparation 20 minutes

Cooking time 50 minutes

Serves 6  

• 500 g (1 lb) asparagus, trimmed
• 15 ml (1 tbsp) canola oil
• 5 ml (1 tsp) butter
• 2 medium leeks, pale green and white parts only, rinsed and finely chopped
• 1 small onion, finely chopped
• 2 cloves garlic, crushed
• 125 ml (1/2 c) uncooked long-grain white rice grated
• zest of 1 lemon
• 1.25 L (5 c) low-sodium chicken stock
• 2 ml (1⁄2 tsp) salt1 ml (1⁄4 tsp) black pepper
• 2 ml (1⁄2 tsp) dried tarragon
• 45 ml (3 tbsp) plain yogurt

1. Slice the tips from the asparagus; blanch in boiling water for one minute. Drain. Coarsely chop remaining asparagus

.2. Heat oil and butter in a large saucepan over medium heat. Add leeks, onion and garlic; sauté until softened, five minutes. Add chopped asparagus. Cook, covered, 10 minutes.

3. Add rice, lemon zest, stock, salt and pepper. Partially cover; simmer for 30 minutes.

4. Purée soup in batches in a blender or food processor. Return to pan. Stir in tarragon and the reserved asparagus tips. Simmer three minutes. Remove from heat. Stir in yogurt and serve.

Per serving: 111 calories, 6 g protein, 4 g fat (including 1 g saturated fat), 2 mg cholesterol, 15 g carbohydrates, 2 g fibre, 757 mg sodium

Peppers pump up the flavor and the vitamin C content of this soup.

Preparation time 15 minutes

Cooking time 50 minutes

Serves 6

Here's what you need

• 3 slices turkey bacon
• 15 ml (1 tbsp) olive oil
• 1 large onion, finely chopped
• 250 g (1⁄2 lb) potatoes, unpeeled and cubed
• 2 cans (398 ml/14 oz) cans low-sodium chicken stock
• 1 can (398 mg/14 oz) can corn kernels, drained
• 1 medium green or yellow pepper, seeded and finely chopped
• 500 ml (2 c) 2% milk
• 1 ml (1⁄4 tsp) salt
• 3 mild green chili peppers, finely chopped

Time to  begin

1. Cook bacon in a large pan until crisp, about six minutes. Drain on paper towels.

2. Heat oil in same pan over medium heat. Add onion; sauté until softened, five minutes. Add the potato and stock; simmer, partially covered, until potato is tender, about 20 minutes. Stir in corn. Simmer five minutes.

3. Place half the potato and corn with a little liquid in a food processor. Purée. Return to saucepan. Add chopped pepper, milk and salt. Cover and simmer for 10 minutes.

4. Finely chop the bacon. Stir into chowder with the chili peppers. Heat through and serve.

Per serving: 166 calories, 8 g protein, 6 g fat (including 2 g saturated fat), 13 mg cholesterol,22 g carbohydrates, 3 g fibre, 849 mg sodium

Kick-start a barbecue or Tex-Mex-style meal with a cup of this satisfying corn chowder. For added flavour, top it with sprigs of coriander before relishing this dish.

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