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Summer Recipe: Cream of Asparagus Soup

My dairy-free take on a classic recipe

By Melissa Macchione RHN

Asparagus is packed with a ton of vitamins and minerals like vitamins A, C, E, K, and B6, as well as folate, iron, copper, chromium and calcium. Asparagus also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight (because your body digests fiber slowly, it keeps you feeling fuller longer in between meals), lower your cholesterol or improve your digestion (the veggie helps promote overall digestive health). Asparagus also contains high levels of the amino acid asparagine, making it a natural diuretic which can help flush excess fluid and salt from your body (combating bloat!), which may help prevent urinary tract infections. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and those who have high blood pressure or other heart-related diseases.

In this recipe, I’ve made a dairy-free cream using simply some raw cashews, hemp hearts and water.


What you’ll need:

1 bunch asparagus, snap off the bottoms of the springs and roughly chopped the rest in thirds

1 shallot, diced

3 cloves garlic, minced

1 tbsp extra virgin olive oil

1 tsp good quality salt (sea salt, pink salt…)

1 tsp freshly ground black pepper

1 bay leave

3 springs fresh oregano or thyme

4 cups water

*I add water throughout the cooking process to achieve desired consistency.

To make the soup:

Heat oil in a large pot set over medium heat.

Add shallot, garlic, salt and pepper and sauté until softened, about 2


Add asparagus and sauté another minute or so.

Add water and bring to boil

Reduce heat to low and simmer, partially covered, for 30

While soup is simmering, make the cream (see below)

After about 45mins of simmering, remove bay leave and paddle soup into blender and blend until smooth.

Transfer soup mixture into pot and stir in the cream

*Add more water for desired consistency and taste.

To make the cream:

1/3 cup raw cashews

1/3 cup Manitoba Harvest Hemp Hearts

½ cup water

In a blender, blend all ingredients until smooth.

Serves 4 – enjoy your soup hot or cold!

Check out My Wholesome Home! for more recipes!


The Benefits of Hemp Hearts:

-Hemp Hearts are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus and enzymes.
-Hemp is a complete source of protein. Just 3 tbsp of hemp seeds contains over 10 grams of highly digestible protein and all 22 essential amino acids are found in hemp seeds!
-Hemp contain Gamma Linolenic Acid (GLA). GLA is a powerful anti-inflammatory, essential fatty acid (EFA). Hemp also deliver the ideal balance of the EFAs omega-6 and omega-3 for the human body which is 3:1.
-The high fibre content, along with the high protein content, make this a low-glycemic food – keeping you fuller for longer.
-Hemp contains three times more of the antioxidant, vitamin E than flaxseeds.
-Hemp contains lecithin, which plays an important role in proper brain function.
-Hemp is mineral-dense. It contains magnesium, manganese, phosphorus, sulfur, calcium, iron, zinc, copper, iodine and chromium.

I like Manitoba Harvest hemp hearts the best because they are flushed with nitrogen which better preserves their nutrients, freshness and taste. They are also made in a hemp only facility and this is especially important for people with nut and soy allergies. Hemp hearts should have a nutty flavour to them. When they smell sour or have a bitter taste to them that means they have oxidized and have become rancid. This doesn’t happen with Manitoba Harvest’s hemp hearts because their packaging is light and air impermeable to protect hemp’s precious omegas and keep the product as fresh as possible.

Learn more about Holistic Nutrition and how Melissa Macchione RHN can help!

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