Raw vegan asparagus cream soup with cherry tomatoes and pars
raw-vegan
Ingredients (for servings, )
| 18 oz | Asparagus, raw (organic?) |
| 1 ¾ oz | Macadamia nuts, raw (organic?) |
| 320 ml | Drinking water, raw (organic?) (11 oz) |
| 2 tsp | Lemon juice (raw?, organic?) (0.18 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 2 tsp | Yeast flakes: noble yeast, nutritional yeast, yeast powder (raw?, organic?) (0.09 oz) |
| Optional | |
|---|---|
| 1 tsp | Agave syrup (agave syrup, raw?, organic?) (0.24 oz) |
| topping | |
| 8 | Cherry tomatoes, raw (cherry tomatoes, organic?) (5.1 oz) |
| 4 tbsp | Parsley, fresh, raw (leaf parsley, parsley) (0.53 oz) |
Equipment
- blender
- vegetable peeler
- citrus juicer (lemon squeezer)
Type of preparation
- chop or grind
- food preparation without heating
- squeeze
- season to taste
- purée
- peel
Preparation
Preparing the soup
Wash and peel the asparagus. Cut off the woody ends, cut the asparagus into small pieces and place in a blender.It is recommended to use very fresh asparagus.
We have prepared this recipe once with white asparagus and once with green asparagus. Green asparagus is more natural and contains more vitamins and healthy phytochemicals than white and purple asparagus, which is why we recommend it for health reasons.
Add the macadamia nuts. Squeeze the lemon and add only half to start with. Mix everything on the highest setting. Season to taste with salt, pepper, yeast flakes and lemon juice (and optionally a little agave syrup).
If you are using salted macadamia nuts, take this into account when seasoning.
finishing and serving
Wash and quarter the cherry tomatoes. Wash and finely chop the parsley. Divide the soup between 4 soup bowls. Add tomato quarters and parsley to each and serve.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 130 kcal | 6.5% |
| Fat/Lipids | 9.8 g | 13.9% |
| Saturated Fats | 1.6 g | 7.9% |
| Carbohydrates (inc.dietary fiber) | 9.9 g | 3.7% |
| Sugars | 5.1 g | 5.7% |
| Fiber | 4.4 g | 17.7% |
| Protein/Albumin | 4.5 g | 9.0% |
| Cooking Salt (Na:49.5 mg) | 126 mg | 5.2% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin K | 73 µg | 97.0% |
| Vit | Thiamine (vitamin B1) | 0.62 mg | 56.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 80 µg | 40.0% |
| Min | Manganese, Mn | 0.76 mg | 38.0% |
| Min | Copper, Cu | 0.37 mg | 37.0% |
| Min | Iron, Fe | 3.5 mg | 25.0% |
| Vit | Vitamin C (ascorbic acid) | 18 mg | 22.0% |
| Elem | Potassium, K | 407 mg | 20.0% |
| Prot | Tryptophan (Trp, W) | 0.05 g | 19.0% |
| Prot | Threonine (Thr, T) | 0.17 g | 18.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.04 g | 2.0% |
| Linoleic acid; LA; 18:2 omega-6 | 0.24 g | 2.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.05 g | 19.0% |
| Threonine (Thr, T) | 0.17 g | 18.0% |
| Valine (Val, V) | 0.20 g | 13.0% |
| Isoleucine (Ile, I) | 0.14 g | 12.0% |
| Phenylalanine (Phe, F) | 0.19 g | 12.0% |
| Leucine (Leu, L) | 0.25 g | 10.0% |
| Lysine (Lys, K) | 0.15 g | 8.0% |
| Methionine (Met, M) | 0.04 g | 5.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 73 µg | 97.0% |
| Thiamine (vitamin B1) | 0.62 mg | 56.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 80 µg | 40.0% |
| Vitamin C (ascorbic acid) | 18 mg | 22.0% |
| Riboflavin (vitamin B2) | 0.24 mg | 17.0% |
| Vitamin B6 (pyridoxine) | 0.20 mg | 15.0% |
| Vitamin E, as a-TEs | 1.7 mg | 14.0% |
| Niacin (née vitamin B3) | 2.0 mg | 12.0% |
| Vitamin A, as RAE | 79 µg | 10.0% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 9.0% |
| Biotin (ex vitamin B7, H) | 2.5 µg | 5.0% |
| Vitamin B12 (Cobalamin) | 0.01 µg | 1.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 407 mg | 20.0% |
| Phosphorus, P | 100 mg | 14.0% |
| Magnesium, Mg | 42 mg | 11.0% |
| Calcium, Ca | 53 mg | 7.0% |
| Sodium, Na | 49 mg | 6.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.76 mg | 38.0% |
| Copper, Cu | 0.37 mg | 37.0% |
| Iron, Fe | 3.5 mg | 25.0% |
| Zinc, Zn | 0.95 mg | 9.0% |
| Selenium, Se | 3.4 µg | 6.0% |
| Iod, I (Jod, J) | 8.8 µg | 6.0% |
| Fluorine, F | 58 µg | 2.0% |
This light, raw vegan asparagus cream soup with cherry tomatoes and parsley tastes deliciously of fresh asparagus.
Portion information: The quantity for 4 portions is sufficient as a starter for 4 people.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers around 100% of the average daily requirement of vitamin K, which plays an important role in blood clotting and bone metabolism. Vitamin B1, which is important for energy metabolism and the nervous system, is covered by almost 60% and folic acid, which is important for cell renewal, is covered by 40%. The essential trace elements manganese, copper and iron are covered by 25-40%.
Asparagus: The local asparagus season for white asparagus lasts from mid-April to traditionally June 24th. In addition to green and white asparagus, there is also purple asparagus. Among other things, asparagus contains the protein building block asparagine, which gave asparagus its name. L-aspartic acid is responsible for its dehydrating effect, promotes kidney function and stimulates water excretion. This is why asparagus is used in traditional medicine for bladder infections.
Macadamia nut: Due to its fine aroma, the macadamia nut is one of the tastiest nuts in the world. It contains many minerals and B vitamins. The ratio of omega-6 to omega-3 fatty acids is 6:1.
Parsley: Using fresh parsley is a great way to add extra flavor to your dishes. Parsley is a source of flavonoids, antioxidants and vitamins, especially vitamins K, C and A, making this culinary herb suitable for more than just a garnish.
Asparagus and gout: Asparagus contains purines. Anyone suffering from gout or kidney disease should be cautious or moderate when eating asparagus.
Selenium balance: By removing 20g of macadamia nuts and adding 4 Brazil nuts, one portion covers 100% of the nutritional requirement for selenium. The other nutrients remain almost unchanged.
Purple asparagus: The purple color is caused by sunlight, as the stalks are not picked straight away and are therefore exposed to sunlight for about one more day. This leads to, among other things, an increased formation of anthocyanins, water-soluble plant pigments. Purple asparagus tastes a little spicier due to these natural pigments.
Green asparagus: In contrast to purple and especially white asparagus, green asparagus grows largely above ground. Green asparagus contains more vitamins and healthy secondary plant substances than white and purple asparagus.
