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!
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
- 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