Calgary, Alberta, Canada

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A Culinary Nutrition &

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Creamy Asparagus Soup

July 31, 2016

I've been trying really hard to take advantage of new ways in which to use seasonal ingredients.  My latest trial?  AN oh-so-creamy asparagus soup, given asparagus is presently "in season".  And, being a green vegetable, it is so incredibly good for you!

 

What I love about this recipe I came across, is that it is equally delicious both served hot and served chilled; garnished with some fresh, fragrant dill!  Chilled soups are a great option for continuing to enjoy soups come these increasingly hotter days!

 

I credit the source of this recipe as coming from the American blog "Avocado Pesto", a blog encompassing flavourful vegan, vegetarian, dairy-free and gluten-free recipes.

 

You may view the recipe as it appears on the blog, here.

 

The Recipe

 

Ingredients (yields 4 servings):

 

1 tbsp. extra virgin olive oil

 

1 cup diced onion (1/2 large yellow onion)

 

3/4 cup diced carrot (2 small carrots)

 

1/2 cup diced celery (2 stalks)

 

1 zucchini, peeled, halved and sliced

 

1 bunch asparagus (tough ends cut off and discarded) and cut into 2 inch segments

 

4 cups vegetable broth

 

3 tbsp. nutritional yeast

 

1/4 cup coconut cream

 

*To garnish: 1 lemon (zested) and a handful of fresh dill, chopped

 

Preparation:

 

Heat oil in pot over medium heat. Add onion and cook until translucent.

 

Add carrots, cook 1-2 minutes.  Add celery, cook 1-2 minutes.

 

Add zucchini and asparagus, cooking 1-2 minutes, mixing everything around.

 

Add vegetable broth, salt/pepper to taste. Bring to a boil, reduce heat and simmer for 10-15 minutes.

 

Add nutritional yeast and coconut cream. Simmer for 1-2 minutes.

 

Puree in blender or with immersion blender.

 

Serve garnished with lemon zest and chopped dill.

 A few things about ASPARAGUS!

 

  • Available in white, green and purple varieties (white varieties are grown away from sunlight, therefore lack green pigment, or chlorophyll)

  • Rich in many vitamins, including vitamin A, B-vitamins, vitamin C, vitamin E and Vitamin K

  • Mineral-dense with calcium, iron, magnesium, manganese, phosphorus, selenium and zinc

  •  rich source of dietary fiber (assists in smooth functioning of the bowels), yet fortunately low in calories and sodium and contains no cholesterol

  • Contributes to digestive health by serving as a prebiotic (a food source for the good (probiotic) bacteria that exist within the gut

  • Proven to be beneficial in assisting the treatment of various conditions, including PMS, fertility, cataracts, rheumatism and urinary tract infections[i]

 

 

ENDNOTES

 

[i] Organic Facts – Unbiased Info on Nutrition, Benefits of Food & Home Remedies:  Health Benefits of Asparagus.  Retrieved May 29, 2016 from https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-asparagus.html

 

 

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