I am a sucker for green soup: broccoli, peas, asparagus… I love them all!
This soup had a flavor you almost can’t describe. Is it the ginger? Maybe the paprika or the coconut aminos?
I couldn’t get enough. I had it for dinner, then I had it for lunch, lunch the next day, and lunch the day after that. You get the point — it was delicious!
I made a few add-ons. I added some chopped garlic along with the leeks. Once ready to eat I added a scoop of cooked quinoa to the soup. I also added white sesame seeds and sunflowers to the pepitas. I roast the seeds with a little olive oil and seasoning.
The goodness aka health benefits of asparagus leek soup
Asparagus: high in folate, vitamin K, and vitamin C. Asparagus contains antioxidants, which help protect your body against free radicals. It also contains anti-inflammatory properties.
Leeks: high in nutrients — magnesium and vitamins A, C, and K. Good for thyroid health and immune system health.
Ginger: can be used to treat nausea and may reduce inflammation. It is also known to have antibacterial and antioxidant properties.
Pepitas: high in protein, manganese, copper, magnesium, and phosphorus. It is also a healthy fat — all around, an amazingly healthy seed.
Coconut milk: a healthy fat containing protein, fiber, and high in manganese, among many other healthy properties.
Collagen: it can help improve skin health, reduce joint pain, improve digestive health, enhance bone health, and improve heart health. This is an optional ingredient but does boast impressive health benefits.
The Soup
Ingredients:
- 2 bunches asparagus
- ¼ cup pepitas
- 3 tablespoons plus 1 teaspoon of avocado oil
- 1 medium white onion, finely diced
- 2 tablespoons micro-grated peeled fresh ginger
- 3½ large leeks, chopped
- 3 tablespoons coconut aminos
- 4 cups (32 ounces) of vegetable broth
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon sea salt
- grated zest of 1 lemon
- 1 cup full-fat unsweetened coconut milk
- 4 scoops (about ¼ cup) collagen powder (optional, not vegan-friendly)
- Freshly ground black pepper
Method
Cut 4 of the asparagus spears into thirds and set aside for garnish. Roughly chop the remaining spears.
Heat a medium sauté pan over medium-high heat. Add the pepitas and continuously stir and shake until the seeds are fragrant and toasted - about 5 minutes. Remove from the heat and set aside.
Heat the 3 tablespoons of avocado oil in a large pot over medium heat until shimmering. Add the onion and sauté for 5 minutes. Add the ginger, leeks, and coconut aminos; stir well; and cook down for 5 minutes. Add the chopped asparagus, broth, paprika, garlic powder, and salt, and bring the mixture to a boil over medium heat. Reduce the heat and add lemon zest and coconut milk.
Remove the soup from the heat and allow to cool for several minutes. Pour into a blender, add the collagen powder (if using), and blend until smooth.
Heat the remaining 1 teaspoon avocado oil in a small sauté pan over medium-high until shimmering. Add the reserved asparagus spears and lightly sauté until tender, about 3 minutes.
To serve, divide the soup among four bowls and place 3 pieces of sautéed asparagus in the center of each bowl. Sprinkle with the toasted pepitas and freshly ground pepper.
There is a unique taste to this soup and knowing how healthy it is for you will jazz it up even more!
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