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I went to the farmer’s market this morning for the first time this year and found freshly picked asparagus. My search for recipe concluded with this cold soup idea. If you are a fan of the flavor of asparagus, you will like this raw, vegan “cream” of asparagus soup.

To use asparagus in a raw recipes, I would suggest using smaller spears. That way you can use the whole vegetable. If you can only find the thicker ones, you may want to peel the spears and cut off the woody bottoms.

Cashews are a go to ingredient to create a cream-like texture in the raw food world. Soaked cashews become quite soft and when blended with a little water resembles the texture of dairy cream.

This recipe absolutely requires the acid component. Do not skip the lemon. If you do not like lemon, find a vinegar or other citrus that you do like. Without the lemon, the dish tastes very “green.”

In this recipe, I used fresh dill because I always am looking for different ways to use dill. Any fresh herb or blend of herbs will work well here.

Raw Vegan “Cream” of Asparagus Soup

cream" of asparagus soup
  • Prep Time10 min
  • Yield3-4 servings
  • Serving Size1 cup
  • Energy258 cal
  • Cuisine
  • Course
    • Soup

Ingredients

  • 1 bunch raw asparagus
  • 1 ripe avocado
  • 3c water
  • 1 c raw cashews
  • ¼ c fresh dill
  • juice of one lemon
  • 1 tsp tamari
  • 2 cloves garlic
  • ½ tsp black pepper

Instructions

1

Add all ingredients to blender.

2

Blend until smooth or desired texture.

3

In season, top with fresh corn and serve.

  • Serving Size1 cup
  • Amount per serving
  • Calories258
  • % Daily Value*
  • Total Fat19.53 g27.13%
  • Saturated Fat3.28 g16.4%
  • Polyunsaturated Fat3.2 g
  • Monounsaturated Fat11 g
  • Cholesterol0 mg0%
  • Sodium74.29 mg3.23%
  • Total Carbohydrate17.57 g6.39%
  • Dietary Fiber7.3 g26.07%
  • Total Sugars5.32 g
  • Sugar Alcohal0.08 g
  • Protein8.74 g17.48%
  • Vitamin D (Cholecalciferol)0 IU0%
  • Calcium47.38 mg3.64%
  • Iron4.29 mg23.83%
  • Potassium583.33 mg12.41%
  • Vitamin A705.43 mcg78.38%
  • Vitamin C (Ascorbic Acid)13.14 mg14.6%
  • Vitamin E (Tocopherol)1.93 IU5.85%
  • Vitamin K54.38 mcg45.32%
  • Vitamin B1 (Thiamin)0.29 mg24.17%
  • Vitamin B2 (Riboflavin)0.19 mg14.62%
  • Vitamin B3 (Niacin)1.91 mg11.94%
  • Vitamin B6 (Pyridoxine)0.34 mg20%
  • Folate85.49 mcg21.37%
  • Vitamin B5 (Pantothenic acid)1.04 mg20.8%
  • Phosphorus259.55 mg20.76%
  • Magnesium119.97 mg28.56%
  • Zinc2.61 mg23.73%
  • Selenium8.76 mcg15.93%
  • Copper0.96 mg106.67%
  • Manganese0.79 mg34.35%

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