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If you’re looking for a heart-healthy, low-sodium recipe that doesn’t compromise on flavor, this creamy asparagus soup is a must-try. Packed with essential nutrients like potassium, magnesium, and fiber, this soup is perfect for anyone following the DASH diet or looking to lower their blood pressure naturally.
Why This Low-Sodium Asparagus Soup is Great for High Blood Pressure
- Naturally Low in Sodium – With just 76 mg of sodium per serving, this soup fits well into a heart-healthy eating plan.
- Rich in Potassium & Magnesium – Key minerals that help balance blood pressure levels.
- No Added Sugar or Artificial Ingredients – A wholesome, homemade option free from processed additives.
- Creamy Without Heavy Cream – Using whole-wheat flour and fat-free milk keeps it light but satisfying.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Creamy Asparagus Soup (Low-Sodium & DASH Diet Friendly)
Prep time: 15 minutes
Total Time: 30 minutes
Serves: 6 servings
Ingredients
2 cups peeled and diced potatoes
1/2 pound fresh asparagus, cut into 1/4-inch pieces
1/2 cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
1/2 cup whole-wheat flour
1 1/2 cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste
Instructions
- 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. Slowly pour the mixture into the soup pot while stirring constantly.
- Increase heat to medium-high and continue stirring until the soup thickens (about 5 minutes). Remove from heat.
- Season with lemon zest and cracked black pepper to taste.
- Serve warm and enjoy!
Nutrition Information (Per Serving) – 1 1/2 cups
Calories: 140
Total Fat: 4g
Sodium: 76mg
Total Carbohydrates: 22g
Sugars: 0g
Protein: 6g
Dietary fiber: 3g
Customization Ideas
- Swap Asparagus for Broccoli – If you prefer, use broccoli instead for a different flavor profile.
- Make It Vegan – Substitute plant-based milk and a dairy-free butter alternative.
- Boost the Protein – Add a handful of white beans for extra protein and fiber.
- Enhance the Flavor – A pinch of garlic powder or fresh herbs like thyme or parsley can elevate the taste.
More Low-Sodium Recipes to Try
If you loved this soup, check out this 7-day DASH diet meal plan. It takes the guesswork out of eating heart-healthy with carefully planned, low-sodium meals packed with nutrients. This plan will help you stay on track while enjoying delicious, satisfying food.
Pin This Recipe for Later!
Eating for better blood pressure doesn’t have to be bland! This low-sodium creamy asparagus soup is proof that heart-healthy meals can be flavorful, nutritious, and satisfying.
