Chilled white asparagus and cottage cheese soup
This chilled soup made with tinned white asparagus and cottage cheese is a quick, protein-rich option that takes five minutes and requires no cooking. Cottage cheese replaces cream, adding a creamy texture and high-quality protein with little fat, while vinegar lifts the asparagus’s mild flavour.
At a glance
- Prep5 min
- Total5 min
- Servings4 servings
- DifficultyEasy
Allergens
- Dairy
Who this recipe is for
A satisfying chilled soup rich in protein and fibre, made with tinned asparagus. Its convenience and moderate calorie content can make it suitable for weight-loss plans.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Open the tins of white asparagus and drain them, reserving 100–150 ml of the brine in a glass.
- Put the drained asparagus in a blender with the cottage cheese, tablespoon of extra-virgin olive oil, vinegar and a pinch of freshly ground pepper.
- Blend on high for 2 minutes until smooth and pale.
- Gradually add the reserved brine (or cold water if you prefer less salt), continuing to blend until it reaches the consistency you want.
- Taste before seasoning, as both the tinned asparagus and cottage cheese contain salt.
- Refrigerate for at least two hours before serving.
- Serve well chilled in individual bowls, optionally topped with reserved asparagus tips or a drizzle of extra-virgin olive oil.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you have high blood pressure or need to limit sodium
Use cold water instead of the asparagus brine and omit the added salt.
For people with lactose intolerance
Use lactose-free cottage cheese or lactose-free 0% fat strained fresh cheese.
If you prefer fresh vegetables
Steam peeled fresh white asparagus for 15 minutes and use the cooking water for blending.
What it provides
White asparagus provides water and soluble fibre. Cottage cheese is a fresh dairy product rich in casein, a slowly digested protein, and low in fat. This provides satisfying protein with a lower energy density than conventional cream-based soups.
The dietitian's tip
Taste the blended soup before adding salt: tinned vegetables and cottage cheese already contain salt. It is a handy option to make from cupboard staples at any time of year.
It fits into our weight-loss plan. Other satisfying chilled soups: light vichyssoise and chilled avocado and lime soup.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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