Creamy Asparagus-Artichoke Soup image

Vitamins A, E, and K and folate foster your baby’s cell, nerve, tooth, and bone development, and iron helps boost your iron stores.

SERVES 4; MAKES ABOUT 5 CUPS

A healthy green soup that is perfect for lunch or dinner, or as a snack. You can replace the asparagus with an equal amount of broccoli or zucchini. Garnish with nuts and seeds for extra nutrition. This soup keeps, refrigerated, for three days. It can be frozen for up to one month.

3 tablespoons olive oil

1 medium-size onion, chopped

½ cup canned white beans, drained and rinsed

4 cups stock or water

½ teaspoon salt, or to taste

16 ounces green asparagus, tough ends trimmed, stalks cut into 1-inch pieces (4 cups)

1 (13.75-ounce) can artichoke hearts, drained

1½ teaspoons dried tarragon (optional)

Freshly ground black pepper

Squeeze of lemon juice (optional)

• Heat the olive oil in a 6-quart saucepan over medium-high heat. Add the onion and sauté for 3 minutes. Add the beans, stock, and salt and bring to a boil. Add the asparagus, artichoke hearts, and tarragon, if using, and return to a boil, then lower the heat and simmer, uncovered, for 10 minutes. Remove from the heat.

• Allow the soup to cool slightly, then puree it. Adjust the seasoning and consistency, add the lemon juice, if desired, and serve.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Chicken Salad with Dried Apricots and Almonds, here)

• Whole wheat bread or roll

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

1 cup asparagus soup (made with water): Calories: 186 cals; Protein: 7 g; Carbohydrates: 20 g; Fat: 11 g; Fiber: 7 g; Sodium: 322 mg; Vitamin A: 1,014 IU; Vitamin E: 3 mg; Vitamin K: 69 mcg; Folate: 132 mcg; Copper: 0.3 mg; Manganese: 0.5 mg; Iron: 4 mg: 1½ CARBS