Beat high blood pressure with asparagus and pea soup

Served hot or cold, this lovely green soup is ideal for days when the weather is unpredictable. Asparagus and sugar snap peas bring just the right kick to this variation on the classic leek and potato soup. Here's how you can make it yourself.

Preparation time 10 minutes, plus at least 1 hour chilling 

Cooking time about 20 minutes

Serves 4

• 15 ml (1 tbsp) canola oil
• 1 medium potato, peeled and diced
• 1 medium leek or onion, coarsely chopped
• 375 g (3/4 lb) asparagus, trimmed and chopped
• 250 g (1/2 lb) sugar snap peas, chopped
• 1 L (4 c) low-sodium chicken broth
• 15 ml (1 tbsp) finely snipped fresh chives or chopped fresh chervil
• 125 ml (1/2 c) plain low-fat yogurt
• Salt and white pepper to taste
• Snipped fresh chives or sprigs of fresh chervil to garnish

1. Heat the oil in a large pot, add the potato and leek or onion, and stir well. Cover and cook over a low heat, stirring occasionally, until the leek or onion has softened, but not browned, about 5 minutes.

2. Stir in the asparagus and sugar snap peas, then pour in enough of the broth to cover the vegetables. Bring to a boil. Cover, reduce the heat and simmer gently until all the vegetables are tender, about 5 to 7 minutes.

3. Cool for a few minutes, then puree the vegetables with their cooking liquid in a blender or food processor. Pour into a bowl. Stir in the remaining broth, the chives or chervil and half of the yogurt. Season to taste with salt and white pepper. Let cool completely, then chill for at least 1 hour.

4. Taste and adjust the seasoning, if necessary. Ladle the soup into bowls and top each portion with a spoonful of the remaining yogurt. Garnish with chives or chervil and serve immediately, with rolls or crusty bread.

• Replace the asparagus and sugar snap peas with 1 cucumber, chopped, and the chives or chervil with 15 millilitres (1 tablespoon) very finely chopped fresh mint. Cucumber contains a lot of water, so use only 500 millilitres (2 cups) of broth. Garnish with shreds of fresh mint.
• The soup freezes well, but do not add the yogurt before freezing: Stir in the yogurt when the soup is thawed but still chilled, then season, garnish and serve as usual.

• Asparagus is an excellent source of folate, and it provides vitamins C and E as well as beta-carotene. Asparagus also has a mild laxative effect.

Each serving provides:

Key nutrients: 170 Calories, 50 Calories from Fat, 6 g Fat, 2 g Saturated Fat, 0 g Trans Fat, 8 g Protein, 20 g Carb, 3 g Fibre, 140 mg Sodium

Blood pressure nutrients: 14 mg Vitamin C, 24 mg Magnesium, 420 mg Potassium, 114 mg Calcium