22 April, 2015
Cream of Asparagus Soup for Diabetes Free Thursdays (gluten-free, vegan)
Asparagus is in season! It is so lovely to see this superfood back on the shelves of my favorite grocery stores. It is a highly prized vegetable well known for its medicinal properties. Yes, it is not as cheap a vegetable as green beans, but it is truly worth the money that it is available for. Including it every week when it is in season will improve overall health and well-being.
Its nutritional benefits include:
- Cardiovascular support and Blood Sugar regulation (owing to B-vitamins, fiber, homo-cysteine regulation, anti-inflammatory properties)
- Anti-cancer benefit (anti-oxidant)
- Digestive aid (it contains inulin a “prebiotic” that helps in providing food for beneficial gut bacteria)
I will not bore you with with more nutrition information, but you can find it in the source here.
Here, I have spiced the soup lightly with turmeric, black pepper and thyme. (Find out in this post why I used turmeric with black pepper). Made it extra creamy with light coconut milk to create a super delicious soup that can add a healthy dimension to any meal.
Very glad to be taking part in the Diabetes Friendly Thursdays initiative by Sonal. This week, we are all bringing soups to the event! If you’re a blogger, we welcome you to join us in this venture. It is fun and productive!
Ingredients: Asparagus- 1 bunch Red onion- 1 medium Vegetable broth (low sodium)- 1 1/2 cups coconut oil- 2 tsp. light coconut milk- 4 tbsp. salt- to taste spices- dried thyme, fresh ground black pepper, turmeric powder- 1/4 tsp. each Method: 1. Wash asparagus and cut off an inch from the bottom end and discard. Cut the rest of the stalk into 2-inch pieces. Save some tops for garnish. 2. Roughly cut onion and saute in coconut oil. Add spices, salt. When it is translucent, add asparagus and lightly saute. 3. Add veggie broth, let it boil once. 4. Cool the vessel in a water bath. 5. Add coconut milk and blend in batches to a smooth consistency. 6. Lightly saute the asparagus tops in coconut oil. Serve soup warm with that as garnish and extra black pepper to taste.Cream of Asparagus Soup (gf, vegan)
Check out other DFT recipes from my friends this week:
Sonal: Red Lentil Stew/ Moroccan Harira
Anupama: Butternut Squash Sweet Potato Soup
Shailaja: Provencal Vegatable Stew
Prachi: Broccoli and Toasted Almond Soup
Swati: Zero Oil Oats and Celery Soup
Chahat: Pea Broccoli and Mint Soup
Sarika: Barley Soup
Suchitra: Spiced Butternut Squash Soup
Srividhya: Roasted Bell Peppers and Butternut Squash Soup
Don’t feel like soups? Check my earlier Asparagus Curry recipe too!
20 thoughts on : Cream of Asparagus Soup for Diabetes Free Thursdays (gluten-free, vegan)
Looks so delicious and simple! I love asparagus and would love a bowl of this!
Thank you so much, Brandi, for your comment! Yes, this has become a favorite of mine too.
sounds and looks super delicious. loved it!
This soup looks amazing !! Just yesterday i was thinking about Asparagus soup and here u are with a beautiful recipe. Will be trying it for sure !! Thanks 🙂
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Love the addition of coconut milk. Very yummy
thanks, Srividhya.
Awesome soup Apsara!!
Glad you like it, Malar!
I love asparagus soup! Your recipe looks delicious Apsara!
I’m happy to have found this one too, Julie. Thank you!
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Spring veggie in coconut milk is my kind of soup! Looks very healthy, Apsara!
It does make a difference when we eat what is in season, doesn’t it? Thank you, Sridevi!
Have tried adding heavy cream and evaporated milk for soup but cococnit milk s great addition.. I can smell the flavour
It does add some rich flavor. Glad you like it, Vidya.
Shall we call it Apsara-gus Soup as well?
Appa.
he he he!
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