Asparagus Soup

One of my favorite foods, quick and easy to make. This soup is full of folate and antioxidants

2 shallots or 1 medium onion, chopped
1 tbsp olive oil
1 lb (large bunch) very slender asparagus spears, tough ends discarded
3 1/2 cups vegetable stock
1 bay leaf
1 spring fresh thyme (or 1/4 tsp dried thyme)
1 tsp sea salt (or Herbamare)
1/2 tsp ground pepper
6 oz (1/2 package) extra firm silken tofu

Heat oil in large pot over medium low heat and add shallots or onion, cooking until softened. Break the top 2 inches off of each asparagus spear and set aside. Break remaining stem into 2 inch pieces. Add stock, bay leaf, thyme, salt, pepper, and asparagus stems to onion and simmer over low heat about 20 to 25 minutes, until asparagus stems are quite tender.

Transfer soup to blender and add tofu. Blend until perfectly smooth OR use hand blender until soup is smooth and creamy.

Return puréed soup to pot and add a bit of hot water if needed to correct consistency. Add asparagus tips and simmer over low heat 5 to 10 minutes until asparagus spears are just tender.

Why eat Asparagus:

Asparagus is an excellent source of vitamin K, numerous B vitamins, vitamin C, vitamin A, as well as fiber, potassium (making it a natural diuretic), and protein.Very high in folate, (one serving of asparagus is almost 66% of the recommended daily intake of folate) it has huge benefits for the cardiovascular system, helps with proper transcription of DNA, and can help with early fetal development. Its inulin content also encourages the growth of health promoting friendly bacteria in the large intestine.

Serving Ideas:

  • Roast asparagus along with other vegetables such as squash, portobello mushrooms, and beets.
  • Add to pasta, omelets, or just use in a healthy sauté
  • Steamed asparagus served with light lemon vinaigrette makes a delightfully refreshing salad.

Safety:  Asparagus contains purines which can be broken down to form uric acid. Individuals suffering from gout, or who are prone to uric-acid kidney stones, should limit intake of asparagus.