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Creamy Asparagus Soup with Cashew Dill Cream

Ali Segersten (author)

This simple spring-inspired soup is both nourishing and easy to make, perfect for a light lunch or a balanced dinner. My children love this soup in all its variations—sometimes, I swap part of the asparagus for cauliflower or broccoli for a different twist. I typically use homemade chicken stock as the base, though if I’m running low, I’ll combine stock with water. For a plant-based option, a homemade vegetable stock works just as well!

Read more about this recipe on the blog.

Creamy Asparagus Soup with Cashew Dill Cream (dairy-free)

Ingredients

Soup

2 tablespoons extra virgin olive oil
2 small leeks chopped
2 small shallots chopped
2 bunches asparagus chopped (about 2 pounds)
6 cups chicken bone broth
2 teaspoons sea salt
½ teaspoons dried thyme
freshly ground black pepper (to taste)
1 handfuls parsley

Cashew-Dill Cream

½ cups raw cashews (soaked for 2 to 3 hours)
¼ cups water
2 tablespoons freshly squeezed lemon juice
2 tablespoons extra virgin olive oil
1 cloves garlic peeled
½ teaspoons sea salt
1 handfuls fresh dill

Nutrition Facts

Per serving Recipe serves 8

Calories from
  • Protein 16%
  • Net carbs 13%
  • Fat 71%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
139kcal
Protein
5.7g
Total Carbohydrates
5.9g
Dietary Fiber
1.2g
Net Carbs
4.7g
Total Sugars
1.1g
Sucrose
0.61g
Glucose
0.25g
Fructose
0.31g
Lactose
0.01g
Maltose
0.01g
Total Fat
11.4g
Saturated Fat
1.9g
Monounsaturated Fat
7.4g
Polyunsaturated Fat
1.6g
Sodium
726mg
Vitamins
Water-Soluble Vitamins
Vitamin C
11.9mg
Thiamin (B1)
0.05mg
Riboflavin (B2)
0.07mg
Niacin (B3)
2.7mg
Pantothenic Acid (B5)
0.12mg
Vitamin B6
0.11mg
Folate (B9)
15.6µg
Vitamin B12
0.18µg
Choline
7.3mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
1.1mg
Vitamin K1 (Phylloquinone)
131µg
Minerals
Minerals
Calcium
34.1mg
Iron
1.7mg
Magnesium
33.3mg
Phosphorus
116mg
Potassium
326mg
Zinc
0.81mg
Copper
0.3mg
Manganese
0.19mg
Selenium
1.7µg
Amino Acids
Essential Amino Acids
Histidine
0.04g
Isoleucine
0.08g
Leucine
0.14g
Lysine
0.09g
Methionine
0.03g
Phenylalanine
0.09g
Threonine
0.07g
Tryptophan
0.03g
Valine
0.11g
Non-Essential Amino Acids
Alanine
0.09g
Arginine
0.19g
Aspartic Acid
0.18g
Cystine
0.03g
Glutamic Acid
0.4g
Glycine
0.09g
Proline
0.09g
Serine
0.1g
Tyrosine
0.05g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
7.2g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.08g
Omega-6 Fatty Acids
Linoleic Acid (LA)
1.5g
Other
Carotenoids
Alpha-Carotene
0.08µg
Beta-Carotene
384µg
Beta-Cryptoxanthin
0.17µg
Lutein + Zeaxanthin
427µg
Plant Sterols (Phytosterols)
Phytosterols
15.7mg
Stigmasterol
0.73mg
Other Compounds
Betaine
0.01mg