This simple soup is easy to make, contains only 5 easy-to-find ingredients, and yet has that look of sophisticated elegance that is sure to impress even the most discriminating guests. It can be served during holidays and other special occasions.
It is also a perfect comfort soup for the cold winter days.
You will literally not believe that this soup has no dairy.
It looks rich and creamy, and yet has no saturated fats, no cholesterol, and is low in calories.
Four asparagus spears, cooked, boiled, drained, without salt (60g) have only 13 calories!
Asparagus is also a good source of Vitamin B6, Calcium, Magnesium and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese and Selenium.
This recipe is completely dairy free, lactose free, and wheat free. It therefore contains no cholesterol and very little fat.
The secret to the delicious creaminess is…cashews.
Cashew cream stands in for dairy here and makes for an equally rich, delicious dish.
Calories in Asparagus Soup:
2 bunches asparagus spears (approx. 40 spears) : 130 calories
2 cups spinach (60g): 14 calories
1 large onion (150g) = 60 calories
2 stalks of celery, cooked (74g) = 14 calories
2 ounces cashews (56g): 300 calories
Total Calories: (without cashews) 218/6=37 calories; with cashews: 518 calories total /6 servings = 86 calories per serving
If you’d like to reduce calories even further, while adding more protein to the soup, add 1 cup garbanzo beans or other white beans to the soup.
1 cup garbanzo beans has 269 calories, and 36 calories from fat. It also contains a whopping 15 grams protein. Chickpeas are also an excellent source of Dietary Fiber, Protein and Copper, as well as Folate and Manganese. Read More http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2#ixzz27mYy2xXB
I used to make this soup with a potato, which is a great way to add some creaminess to the soup. I was never a heavy heavy cream user, so I usually would skip that ingredient or just add a bit of milk.
Since I became vegan, I’m experimenting with various substitutes of animal products and reading tons of cookbooks for inspiration on how to transform conventional dishes that I love into delicious dishes that are also full of compassion.
The Secret to Creamy Soup Without Dairy or Wheat
Most conventional creamy soup recipes call for heavy cream, half-and-half, butter and/or flour.
I first read about using cashews in creamy soups in “The Conscious Cook” by Tal Ronnen. He inspired me to try cashews in creamy soups, instead of dairy, and it really works. Since I read about it a few weeks ago, I’ve been using cashews in various soup recipes, such as this Cream of Celery Root Soup, and they really are a terrific little nuts to have in your kitchen.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
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Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!