Feb 09 2014

Recipe: Powerfully Magical Asparagus Dill Soup

Published by at 6:47 am under Recipes

Recipe

Makes: about 6 bowls
Tools: pot, blender (Vitamix or immersion blender)

Ingredients

  • 4 Tbsp grapeseed oil
  • 1 large onion, diced
  • 2 celery stalks, diced
  • 2–4 garlic cloves, minced
  • 1.5–2 lb asparagus (about 2 bunches)
  • 1 rutabaga, peeled and diced (about 3/4-inch)
  • 6 cups low-sodium chicken broth
  • 1 bay leaf (optional)
  • 1 big handful dill
  • 1 big handful Italian parsley
  • Black pepper
  • Salt, to taste
  • 1–2 Tbsp lemon juice (or a little zest)

Optional finishes (pick one)

  • 1–2 tsp white miso (stir in off heat)
  • 1/2 cup cooked white beans (blend in for creaminess)
  • Plain Greek yogurt (swirl into each bowl)

Steps

  1. Prep the asparagus.
    Snap off woody ends.
    Slice stalks.
    Keep tips separate.
  2. Heat grapeseed oil in a pot on medium.
    Add onion and celery with a pinch of salt.
    Cook 10–12 minutes, stirring, until soft and sweet.
  3. Add garlic.
    Cook 30–60 seconds.
  4. Add sliced asparagus stalks (not the tips yet).
    Cook 2–3 minutes.
  5. Add rutabaga.
    Stir 1–2 minutes so it warms through.
  6. Add broth and bay leaf.
    Bring to a simmer.
    Simmer 15–20 minutes until the rutabaga is very tender.
  7. Add asparagus tips.
    Simmer 2–4 minutes, just until tender.
  8. Turn off heat.
    Remove bay leaf.
  9. Chop herb stems and herb leaves separately.
    Stir chopped dill stems and parsley stems into the pot.
    Rest 5 minutes.
  10. Blend until smooth.
    Let it cool a bit first if you’re using a sealed high-speed blender.
  11. Return to pot.
    Stir in lemon juice, lots of black pepper, and the dill fronds + parsley leaves.
    Add salt only after blending and tasting.
  12. If using miso, stir it in off heat.
    If using beans, blend them in.
    If using yogurt, swirl it into each bowl.

Nutritional highlights

  • High vitamin K.
    One cup raw asparagus (134 g) has about 56 mcg vitamin K (about 46% DV).
  • Good folate.
    One cup raw asparagus has about 70 mcg folate (about 17% DV).
  • Fiber and gut support.
    Asparagus has inulin, a prebiotic carb that feeds helpful gut bacteria.
  • Antioxidants.
    Vitamin C, beta-carotene, vitamin E, and glutathione in asparagus.
  • Plant compounds tied to inflammation pathways.
    Asparagus saponins and flavonoids as part of its anti-inflammatory profile.

Allergy and medication precautions

  • Asparagus allergy exists.
    It can show up as contact reactions from handling, or IgE-type reactions in some people.
    If asparagus has ever caused hives, swelling, wheeze, or itching, treat this soup as a small test portion.
  • Celery allergy cross-reactivity matters.
    If you react to celery or certain pollens, you may also react to Apiaceae herbs and spices (parsley is a classic one).
  • Warfarin and vitamin K.
    If you take warfarin (Coumadin), keep vitamin K intake steady day to day.
    This soup can push vitamin K up fast.

Substitutions

  • Oil: avocado oil works well; olive oil works at lower heat.
  • Broth: vegetable broth works; add miso or a splash of soy sauce for depth.
  • Rutabaga: cauliflower florets, parsnip, or Yukon gold potato.
  • Dill: tarragon or chives.
  • Creaminess: white beans or silken tofu blended in; yogurt swirled per bowl.
  • Lower oil option: use 2 Tbsp oil and add a splash of broth while sautéing if the pot looks dry.

Sources

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