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Healthy Asparagus Soup (Vegan, Low-Lectin, Low-Histamine)

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Description

I can’t think of a more delicious, easier, and healthier way to add vegetables to your diet. This healthy asparagus soup with fennel and broccoli is silky and creamy, but without any dairy, it’s low-histamine, light, and low-lectin. It can be served warm or cold and I have a feeling everyone will love it, even the picky eaters.

Ingredients

  • 2 tablespoons of extra virgin olive oil
  • 1 yellow onion or 2 shallots, chopped
  • 1/2 fennel bulb, chopped
  • 2 celery ribs, chopped
  • 1/4 teaspoon fennel seeds
  • 1/4 teaspoon cumin seeds
  • 4 garlic cloves, chopped
  • 1 bay leaf
  • 2–3 fresh thyme sprigs
  • 1 bunch of asparagus (2 cups), chopped, tips reserved
  • 3 cups chopped broccoli
  • 3 cooked potatoes (pressure cooked and cooled in advance) or 1 heaping cup (can replace with cauliflower or sweet potato)
  • salt and pepper to taste
  • 4 cups hot water
  • a handful of fresh cilantro for serving
  • lime juice and zest
  • sea salt flakes and freshly ground pepper for serving

Instructions

  1. Add extra virgin olive oil to a soup pot on medium heat. 
  2. Add the onions, fennel, celery, 1/4 teaspoon salt, fennel, and cumin seeds and saute on medium heat until translucent, about 10 minutes (don’t brown them). 
  3. Add the chopped asparagus (reserving some of the tips) and broccoli, garlic, thyme, 1/4 teaspoon salt, pepper, and toss well, and cook without liquid for five more minutes, stirring frequently. 
  4. Add the cooked potatoes, and hot water, just to cover the vegetables, about 4 cups. Alternatively, you can use vegetable or chicken stock, but it’s not necessary. 
  5. Bring to a boil and simmer for about 10 minutes, or until the vegetables are fork-tender, but not overcooked.
  6. Transfer to a blender and blend until smooth and creamy. 
  7. Return to the pot on low heat. Add the reserved asparagus tips, simmer for a couple more minutes, adjust for salt and pepper, and add lime zest and lime juice.
  8. Serve with fresh cilantro and a drizzle of extra virgin olive oil. Sprinkle with sea salt flakes. 

Notes

If you are using white potatoes, make sure you pressure cook them in advance and cool them in the fridge (do this one day in advance), read post for more details. If you don;t want to use white potatoes, you can use cauliflower for a low-carb version, or a white flesh sweet potato. 

Find it online: https://creativeinmykitchen.com/healthy-asparagus-soup-vegan-low-lectin-low-histamine/