Feel Satisfied Without Compromising Nutritional Value
Since asparagus have come into season here in the Northeast, I’ve been a bit obsessed! It has found its way onto our table in soup, in quinoa, straight from the grill, in omelets, simply sautéed in olive oil and garlic, and in a myriad of other ways.
Asparagus is as nutritious as it is beautiful and versatile. Although asparagus can taste sweet, it is very low on the glycemic index, and high in fiber, making it ideal for those watching their sugar intake. Asparagus is high in vitamin K which helps prevent the hardening of arteries, is crucial for building healthy bones, and is an adjunct to vitamin D, which many of us are deficient in. In addition, it is low in saturated fat, and very low in sodium and cholesterol and high in many vitamins and minerals including Calcium and Magnesium.
Asparagus has more appeal than its health content. It is tasty, yet can adapt to the flavors needed in any recipe. While garlic is a natural pair, asparagus goes extremely well with thyme. Since it’s been colder than usual this past week, I’ve been craving hearty, creamy food more than usual. This vegan broccoli soup is similar and appeals to me for the same reasons.
So, I’ve been making this creamy asparagus soup. It addresses my need to feel satisfied yet doesn’t compromise in the nutrition department. This recipe can be made in advance, but it’s quick and simple and therefore can be made at the last minute too! A win-win-win by anyone’s counting! By adding the asparagus garnish to the pureed soup it’s company worthy too!
- 2 bunches asparagus
- 1 Tablespoon olive oil
- 1 sweet onion, diced
- ½ teaspoon sea salt
- ½ teaspoon white pepper
- 2 stalks celery, diced
- ¼ head cauliflower, chopped
- 2 parsnips, peeled and chopped
- 2 teaspoons fresh thyme leaves
- 6 cups veggie broth
- 1 teaspoon olive oil
- 1 clove garlic, pressed
- ¼ teaspoon sea salt
- Trim asparagus and cut into 1-inch pieces. Put aside 3/4, mostly tips.
- Heat olive oil in stockpot over medium heat. Saute onion and celery tossing often and sprinkle with salt and pepper. Continue stirring until onion softens about 4 minutes.
- Add cauliflower, parsnips, thyme and broth and gently bring to boil. Reduce heat so soup simmers uncovered for about 30 minutes, until vegetables are tender.
- Meanwhile, prepare the asparagus for the topping. Heat small skillet over medium heat and swirl olive oil into pan. Add asparagus and toss often for about 3 minutes when they turn bright green. Make sure asparagus still has some bite and then add the pressed garlic, tossing constantly for one minute. Alternately spread asparagus onto rimmed baking pan and toss with olive oil and sea salt. Roast in preheated 400 degree oven for 5 minutes, then add the garlic tossing well. Roast for another 3 minutes. Set aside.
- Soup is done when all veggies are tender when pierced with a fork. Use immersion blender to puree. Taste for seasoning, adding more salt/pepper as needed.
- Ladle into bowls and use garlic asparagus for garnish.
Amount Per Serving Calories 960Total Fat 32gSaturated Fat 6gCholesterol 40mgSodium 7234mgCarbohydrates 119gSugar 53gProtein 46g