This recipe is for cream of asparagus soup. However, it’s very versatile: If you can’t find nice asparagus, use broccoli floretts or broccoli rabe to make cream of broccoli instead.
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.
Ingredients
- 2 large bunches asparagus, ends trimmed, cut into 2 inch pieces
- 2 cups fresh baby spinach
- 2 stalks celery, chopped
- 1 large onion, chopped
- 2 tablespoons olive oil (optional)
- ½ cups raw cashews (2 ounces)
- 8 cups water or vegetable stock
- Sea salt and freshly ground pepper to taste
- Dill or other greens
- 1 cup chickpeas or white beans, cooked
Instructions
- In a large cooking pot, sauté the asparagus, celery, and onion in olive oil until soft. If you want to skip oil, add a few tablespoons water and sauté the vegetables for 5-10 minutes. Add liquid and simmer for 30 minutes. Add beans, if using.
- In a blender, add 1 cup liquid and cashews and blend on high for 30 seconds, until very smooth. Pour into the pot with the soup and simmer for a few more minutes.
- Working in batches, pour the soup into a blender, cover the lid tightly (the hot liquid tends to erupt), and blend on high.
- Add salt and pepper to taste. Pour into soup bowls and decorate greens. Enjoy!
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.
Asparagus spears: You can also use broccoli or broccoli rabe in this recipe
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!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
The Making of Cream of Asparagus Soup: Blending Cashews into a cream
Questions? Comments? Suggestions?
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I also welcome any comments, questions and suggestions. Thanks!
Asparagus has been used as a vegetable and medicine, owing to its delicate flavour, diuretic properties, and more. It is pictured as an offering on an Egyptian frieze dating to 3000 BC. Still in ancient times, it was known in Syria and in Spain. Greeks and Romans ate it fresh when in season and dried the vegetable for use in winter; Romans would even freeze it high in the Alps, for the Feast of Epicurus. Emperor Augustus reserved the “Asparagus Fleet” for hauling the vegetable, and coined the expression “faster than cooking asparagus” for quick action.-
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Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species.,
Asparagus has been used as a vegetable and medicine, owing to its delicate flavour, diuretic properties, and more. It is pictured as an offering on an Egyptian frieze dating to 3000 BC. Still in ancient times, it was known in Syria and in Spain. Greeks and Romans ate it fresh when in season and dried the vegetable for use in winter.”.`;
I see 2 cups spinach in the ingredient list, but no mention in the directions as to where they are added. While blending, should I assume?