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22 April, 2015

Cream of Asparagus Soup for Diabetes Free Thursdays (gluten-free, vegan)

Comments : 20 Posted in : Appetizer, Diabetes Friendly Thursdays, soups and chili on by : apsara Tags: , , ,

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!


Cream of Asparagus Soup (gf, vegan)

  • Time: 30 minutes
  • Difficulty: easy
  • Print


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


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.

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!



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