Asparagus Soup

Asparagus soup is the perfect way to welcome asparagus season.

Ingredients

500g fresh asparagus

1-2 sprigs thyme

1 tbsp olive oil

2 medium sized onion, finely chopped

1 clove garlic, minced

1 small leek (white part only), finely chopped

1 tbsp chives, finely chopped

1 litre vegetable stock

2 tbsp double cream (optional)

Cashew cream (optional)

1 cup cashews (raw, unsalted)

1 clove garlic, crushed

2 tbsp lemon juice

½ cup water

½ tsp sea salt flakes

Instructions

Wash the asparagus and snap or cut off the woody ends, chopping them into small pieces. Coarsely chop the asparagus spears and reserve the tips for garnish (set aside). Bring the stock to a simmer and add the ends with a few sprigs of thyme. Cover and simmer for 15 minutes to extract the flavour from the asparagus. Strain into a bowl and discard the asparagus ends and the thyme, reserve the liquid and put to one side.

Heat the oil and gently sauté the onions, leeks and garlic until softened. Add the strained stock and seasoning and simmer for 10 minutes. Next add the asparagus spears and simmer for just 5 minutes.

Puree the mixture in a blender and pass through a strainer. To serve, stir through thickened cream (optional), or cashew cream and garnish with chives and asparagus tips.

To make the cashew cream, place the cashews in a heatproof bowl and cover with boiling water. Set aside for 15-20 minutes to soften. Drain and place in a small bowl. Add the garlic, lemon juice, water and salt and using a stick blender, blend until smooth.

Selecting and storing asparagus

Look for closed tips, with firm, dark stalks, the darker the stalks the more nutrient dense. However, asparagus loses many of its nutrients relatively quickly, so it is best to use it within a day or 2 of purchasing. To maintain freshness, store in the refrigerator with the ends wrapped in damp paper.

Nutrition

Looking for ways to get more protein into your vegetarian diet, the good news is Asparagus is relatively rich in protein and iron compared to other vegetables.

Asparagus is also an excellent source of potassium as well as vitamins K, C, A and the B vitamins.

Asparagus is also a good source of dietary fiber, which helps to maintain good bowel health.

Health benefits

Asparagus has been traditionally used as a treatment for arthritis and rheumatism, and as a diuretic. The diuretic effects helps the body get rid of extra fluid and salt as urine, which in turn helps to lower blood pressure, decreasing risk of heart disease.