Living a Life of Fitness, Health and Fun

It's a soup day

We are really feeling the cold.  It hasn't been a super hot summer anyway, but what used to feel warm, feels cold now.  The last of the fresh Asparagus was at the markets today, so we decided a soup lunch to warm us up.

Creamy Garlic and Asparagus Soup

Creamy Garlic and Asparagus Soup


  • 2 pounds green asparagus
  • 1 large onion, chopped
  • 1 clove garlic finely chopped
  • 2 tablespoons vegan margarine
  • 5 cups vegetable broth
  • ½ cup raw cashews, soaked in warm water for 1 hour 
  • ¼ teaspoon fresh lemon juice, or to taste


  1. Cut asparagus into ½-inch pieces.
  2. In a large pot, heat margarine over medium-low heat, and cook the onion and garlic for a few minutes, until softened.
  3. Add asparagus pieces and salt and pepper to taste, then cook, stirring, 5 minutes. Add broth and simmer, covered, until asparagus is very tender, 15 to 20 minutes.
  4. Add cashews and purée soup using an immersion blender (or in batches in a blender) until smooth.
  5. Season with lemon juice, and salt and pepper.

HINT:  We always have a supply of soaked cashews in the freezer.

Nutritional Value Of Asparagus

Asparagus is a nutrient-packed source of vitaminsminerals and essential proteins. Asparagus is rich in vitamin Avitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin Cvitamin E (alpha-tocopherol), and vitamin K (phylloquinone).

The mineral treasures that are stored in asparagus include ironcalcium, phosphorous, magnesiummanganesezincselenium, and potassium.

Asparagus contains a very low amount of calories with no cholesterol and is low in sodium as well. Along with this, it is also a rich source of dietary fiber, which is essential for the body.