“This is a lovely light lunch option for readers who follow a meat-free lifestyle. I lean on tasty asparagus to bulk out the flavour and texture of the soup. Spinach also features, and not just for a boost of bright colour. If you aren’t vegan, opt for regular cream in place of the soya. – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
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More on Asparagus and Spinach Soup…
Spinach and asparagus are nutritious, low carb vegetables that can be incorporated into a keto diet to provide a range of health benefits when used in a soup.
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Both spinach and asparagus are good sources of dietary fibre. Fibre can aid in digestion and help you feel full, reducing the risk of overeating. It also helps stabilise blood sugar levels, which is essential for managing blood glucose on a keto diet.
Spinach is high in vitamin K, vitamin A, vitamin C, and folate. Asparagus is a good source of vitamin K, vitamin A, vitamin C, and various B vitamins. These nutrients are important for overall health, immune function, and energy metabolism. Both vegetables contain vitamin C, vitamin E, and various phytonutrients.
Antioxidants help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases. The potassium in spinach and asparagus may support heart health and regulate blood pressure. Additionally, they contain compounds that can support detoxification processes in the body.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Asparagus and Spinach Soup, as well as all the Soups, Stocks & Broths on Fats of Life®.
Asparagus and Spinach Soup
Per serving
Equipment
Ingredients
- 15 g (0.5 oz) flaked almonds
- 750g (26.5 oz) asparagus spears, untrimmed weight
- 3 TB olive oil
- 1 onion, finely chopped
- 3 cloves garlic, finely chopped
- 200 g (7.1 oz) baby spinach
- 750 g (26.5 oz) vegetable stock
- 250 g (8.8 oz) soya long life cream alternative, or dairy cream if you are not vegan
- salt and freshly ground black pepper
Instructions
- Toast the flaked almonds in a dry pan over medium high heat. Once golden, remove and lightly crush. Set aside.
- Snap off and discard the very woody ends of the asparagus (about 3-4cm from the stem end should snap easily when you apply a bit of pressure). Then, use a vegetable peeler to shave the stalks. Set aside some of these ribbons for use later in the garnish. Chop the asparagus pieces into 3cm pieces – and again, set a few of the pretty tips for use later in the garnish.
- Heat two-thirds of the olive oil in a large, deep saucepan and fry the onions and garlic over medium high heat until completely softened and starting to caramelise, approx. 6-7minutes. Add the chopped asparagus (apart from a few tips set aside for use later) and all the spinach. Stir regularly to ensure all the spinach wilts. Adding the spinach in two or three handfuls helps to make space in the pan. Pour in the vegetable stock and bring to a simmer. Cover with a lid and reduce the heat to medium. Leave to simmer for 10-15 minutes, removing the lid in the last 2-3 minutes.
- Meanwhile, heat a drizzle olive oil in small frying pan and fry the tips over medium heat until tender, approx. 1-2 minutes. Season with salt and pepper and set aside to keep warm. Drizzle in a little more oil and flash-fry the reserved ribbons for just a few seconds. Remove, season, and set aside to keep warm.
- After the soup has simmered, use a hand blender right there in the pan to blitz the mixture to a smooth soup. Add the soya cream alternative and blitz again. Allow the mixture to warm through for a bit, then adjust the seasoning with salt and pepper.
- Ladle the soup between warm bowls and garnish with the ribbons, asparagus tips, and crushed almonds.
USEFUL TIPS:
- If you are not vegan or vegetarian, use chicken stock in place of vegetable stock which will result in a deeper flavour and colour.
- If you are not vegan, use real dairy cream in place of the soya alternative.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 240Kcal / 1004kJ
Fat 19g
Carbohydrates 7.7g
Protein 9g
Allergens
Almonds
Soya
See all the Soups, Stocks & Broths on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.