Creamy Asparagus Soup ~ 100% Plant-Based

Creamy Asparagus Soup by Produce with Amy“The deep roots never doubt spring will come.” 
― Marty Rubin

Dare I be bold enough to say that spring has arrived? Yesterday was Easter Sunday and Mike and I stole outside to walk our dog Phoebe. We remembered to go slow. Last year, in our exuberance, we pushed her too fast and too far. Her poor little hips and legs grew sore and she limped around for a couple of days. This year we made a promise to acclimate her muscles slowly with short loops around our neighborhood until she can manage longer walks.

After a long winter, we cannot help but feel the symptoms of cabin fever. Even our indoor cats jumped from window-to-window yesterday to watch the birds and feel the warm breeze on their fur.

To add to the delight, my flowers are already starting to wake-up. Shoots of tiger lilies, tulips, poppies, and bleeding hearts are starting to inch forward and tingle with life. Of course, I had my camera ready to document their growth.
Spring GrowthI wanted to make a spring dish that I could enjoy all week so I decided to make asparagus

I use my Vitamix blender to puree the cauliflower and white beans.

I use my Vitamix blender to puree the cauliflower and white beans.

soup. This soup gets its creamy body from a puree of white beans and roasted cauliflower, It was simple to assemble and tastes delicious and satisfying. Plus, the protein from the white beans makes it especially filling. If you are a Weight Watchers member, an added benefit is that it is composed of 100% Power Foods and works well with Simple Start and the Simply Filling Technique.

I always make a large batch of soup to eat for the entire week (with several servings to freeze). If you do not want as much soup you may want to cut the recipe in half.

CREAMY ASPARAGUS SOUP

  • 8 cups of vegetable  broth
  • 2 cups of roasted cauliflower (I cut the head in pieces, drizzled with melted coconut oil, spread on a baking sheet, and roasted at 450 for 30 minutes. Flip at the 15 minute mark. You could use all of the cauliflower in the soup but I reserved some to eat on salads or as a side with dinner this week)
  • 2 cups of white beans
  • 1 bunch of chopped asparagus (discard the woody ends)
  • 1 small chopped onion
  • 4 ribs of chopped celery
  • 3 minced garlic cloves
  • 1 Tablespoon of coconut oil (or your oil of choice)
  • Salt and pepper to taste

Add the cauliflower and bean pureeSaute the onion, celery, and garlic in coconut oil until soft. Puree the cauliflower and white beans in a blender with a couple of cups of the vegetable stock until silky smooth. You can puree the onion, celery, and garlic too but I like to leave them whole.

Add the vegetable stock and the pureed mixture to the sautéed ingredients. Bring to a boil.

Add the chopped asparagus and simmer for 5-10 minutes. Remove from the heat.

If you prefer the asparagus to be a bit crisp, once the soup comes to a boil remove it from the heat and add the asparagus. Add salt and pepper to taste. Ladle into a bowl and enjoy.

Broccoli or kale would be a healthy addition to this soup and it would be lovely served with a fresh drizzle of lemon juice, lemon zest, and even fresh dill.

Printable recipe: CREAMY ASPARAGUS SOUP

Creamy Asparagus Soup

If you like this soup you may want to check out my other soup recipes.

Please make sure you stop by my Facebook page, sign up for email updates of my posts, and follow my posts on Pinterest, Instagram, and Twitter.

If you try this recipe, please let me know what you think. I would love to hear from you. Thank you for joining me in the journey to eat more fruit and vegetables. Together we can thrive and embrace a healthy lifestyle. We are worth the time and energy that it takes to prepare a healthy meal. 

Creamy Asparagus Soup for Spring

Asparagus

Advertisements

Mushroom Stroganoff ~ Healthy, Plant-Based, Comfort Food

Plant-Based Mushroom Stroganoff by Produce with Amy“Doing what you love is the cornerstone of having abundance in your life.”
~ Wayne Dyer

It is only Tuesday of spring break and this is my fifth blog post. It feels great to catch up on posting the recipes that I have been creating and have not had time to share. Looking back I can see that I need to celebrate that in spite of a hectic schedule, I still have been making it a priority to eat healthy. In the past when I got busy I would often neglect meal planning and grocery shopping and that is no longer the case. One of the healthiest routines that I established when I joined Weight Watchers in 2006 was meal planning and cooking in bulk on the weekends. The extra time that I take to prepare meals guarantees that Mike and I always have healthy food on hand and it saves precious time during the week (and it is easier on our pocketbook since we do not rely on takeout).

It would be an understatement to say that it has been a long winter. Ultimately, with dreary cold weather comes the desire for comfort food. Unfortunately, comfort food does not always translate into healthy food. Add into the equation that I try to maintain a plant-based diet and things get even more challenging. Living in a rural area I do not have access to a lot of plant-based cheeses or dairy substitutes (which is probably a good thing since many are heavily processed) so I have to get creative with the comfort food that I consume since I strive to eat whole non-processed food.

I find that mushrooms make a great meat substitute and I love their texture in a variety of meals. A few weeks ago I decided that I wanted to make a Mushroom Stroganoff and decided to puree roasted cauliflower as the base. I came up with this idea after creating a recipe for Roasted Cauliflower Soup with Sweet Potatoes and Carrots. In fact, I used the same roasted cauliflower recipe as I did with the soup and I think that the seasonings added a depth of flavor to the stroganoff. I froze a few portions of stroganoff in individual servings.  I had one tonight with a side of broccoli and tomatoes and it tasted just as fresh as the day that I made it.
Mushroom Stroganoff Over Mashed Potatoes with a Side of Broccoli and Tomatoes by Produce with Amy

ROASTED CAULIFLOWER

Roasted CauliflowerCut one large head of cauliflower into florets and drizzle with the following mixture:

*2 Tablespoons coconut oil
*2 Tablespoons of tamari (soy sauce would also work)
*I Tablespoon Dijon mustard
*1 Tablespoon minced garlic
*1 teaspoon cumin

Roast the cauliflower for 60 minutes at 350 (I flipped the cauliflower at 30 minutes).
Or roast  450 for 30-45 minutes.

MUSHROOM STROGANOFF

  • 1 head of roasted cauliflowerMushroom Stroganoff
  • 2-3 cups of vegetable stock
  • 16 ounces of mushrooms 
  • 1 cup of chopped celery
  • 1 cup of chopped onion
  • 3 cloves of minced garlic
  • 1/2 cup of chopped parsley
  • 1/4 cup of lemon juice
  • Salt & pepper to taste
  • 1 Tablespoon of coconut oil (or cooking oil of choice)

Saute the celery, onion, garlic, and mushrooms until soft in the coconut oil (15 minutes on low heat). Puree the cauliflower until smooth in a blender with a cup of the vegetable broth (add more if needed) and pour the puree into the sautéed mixture. Add the lemon juice, parsley, salt and pepper to taste. Add more vegetable broth if needed for desired consistency and heat until flavors marry (20-30 minutes). Serve over mashed potatoes, rice, pasta, spaghetti squash, or steamed vegetables.

Optional ingredients that you could add to flavor the stroganoff would be red wine (to saute the mushrooms) and before serving you could stir in a plant-based sour cream or yogurt.

Printable recipe: Mushroom Stroganoff

Mushroom Stroganoff by Produce with Amy

Cauliflower makes a wonderful, healthy, and neutral tasting thickening agent in recipes and if I was served this dish I would not be able to guess that cauliflower was its base. However, at the same time, the roasted cauliflower recipe is so delicious that you may want to roast two heads so you can eat one as it is.

If you try this recipe or any of my others, please let me know. Stop by my facebook page, give it a like, and post a photo of your creation. I would love to hear from you. Thank you for joining me in the journey to eat more fruit and vegetables. I love being part of healthy on-line community. Together we can thrive and embrace a healthy lifestyle.

 

 

 

 

Roasted Cauliflower Soup with Sweet Peppers & Carrots ~ Plant-Based

Roasted Cauliflower Soup with Sweet Peppers & Carrots by Produce with Amy“Most people are so busy knocking themselves out trying to do everything they think they should do, they never get around to what they want to do.” 
–Kathleen Winsor

This morning, as every day, I woke up with a list of things that I wanted to accomplish. At about noon, I felt my regular Sunday anxiety start to multiply. No matter how productive I am, I get that sick feeling in my stomach that I did not do enough. When this happens, I remind myself to breathe. I take a few deep, cleansing breaths and remind myself how fortunate I am to have a teaching career that I love. I might not get to the bottom of the mountain of papers I hauled home and my house and closets may not be fit for a magazine spread, but I am doing the best that I can. While the temperatures dip outside I have a cozy home that I am able to keep warm, a kitchen full of nourishing food, and my health is currently strong. Being thankful for what we have always sheds some perspective on stress and makes it seems less significant.

The fact that I have a food blog is proof that I have made many lifestyle changes. In January of 2013, I decided that I wanted to make time for my own writing and share some of my recipe ideas. While the entire process of coming up with a recipe, cooking, documenting with photos, selecting photos, and writing is time-consuming ~ it is worth all the labor. I feel a burst of elation every time that I hit publish because it is a reminder that I am making time to pursue my passion. That said, I have many recipes waiting in the wings to share. Therefore, I am going to make this post short and sweet so I can share a couple of recipes today.

You know from previous posts that soup is a weekly staple in our house. My husband Mike and I each have a cup with dinner. It bulks up a meal and allows us to have a smaller portion of our entrée. As a Weight Watchers leader I encourage my members to make soups that are full of Power Foods. The cauliflower soup recipe that I am sharing today works perfectly with Simple Start or the Simply Filling Technique.

I decided to roast the cauliflower first to make the flavor more robust. I cut one large head of cauliflower into florets and drizzled with the following mixture:

*2 Tablespoons coconut oil
*2 Tablespoons of tamari (soy sauce would also work)
*I Tablespoon Dijon mustard
*1 Tablespoon minced garlic
*1 teaspoon cumin

I roasted the cauliflower for 60 minutes at 350 (I flipped the cauliflower at 30 minutes). (Normally, I roast vegetables at 450 for a shorter amount of time but I had bread baking at the time that needed the oven to be at 350)
Roasted Cauliflower

Words cannot even explain how amazing the house smelled from the roasted cauliflower. It would serve as an incredible side dish and I really regretted not buying two heads of cauliflower. 

ROASTED CAULIFLOWER SOUP WITH SWEET PEPPERS AND CARROTS

  • 4 cups of vegetable broth
  • 4 ribs of chopped celery
  • 1 small chopped onion
  • 1 clove of minced garlic
  • 1 Tablespoon of coconut oil (or your cooking oil of choice)
  • 1 head of roasted cauliflower
  • 3 small red bell peppers (or 2 large)
  • 5 peeled carrots
  • 1 seeded fresh jalapeno
  • 1 inch of fresh ginger root
  • Salt and pepper to taste

Saute the celery, garlic, and onion in the coconut oil until soft. Reserve and put in a separate container (When I make pureed soups I often like the texture of the celery and onion so I add it to the soup after blending. If you want your soup to be completely smooth you may add all the other ingredients right to sautéed celery, onion, and garlic).

One nice thing about pureed soups is that you do not have to chop the vegetables into small pieces.

One nice thing about pureed soups is that you do not have to chop the vegetables into small pieces.

In the same pot add the rest of the ingredients (except the cauliflower). Bring to a boil and cook approximately thirty minutes until the carrots and peppers are soft. Let cool for 10 minutes. Add the cauliflower to the blender and pour in the pepper and carrot mixture. Puree until smooth. Add the puree along with the reserved celery, onion, and garlic. Heat and serve. Makes approximately ten cups of soup.

Printable Recipe:Roasted Cauliflower Soup with Sweet Peppers & Carrots

Pin it HERE.

I did add the cauliflower to the mixture but next time I will add it directly to the blender since it is already cooked.

I did add the cauliflower to the mixture but next time I will add it directly to the blender since it is already cooked.

You may also decide to roast the peppers and the carrots with the cauliflower (which would reduce the cooking time of the soup and enhance the taste of both).

The color of the soup is vibrant and I think that the flavors really combined well together. It is rich and creamy and I think that if you served it at a dinner party your guests would be shocked that it is healthy and 100% plant-based. It tastes indulgent, comforting, and satisfying.

Roasted Cauliflower Soup with Sweet Peppers & Carrots

I hope you enjoy this soup as much as I have enjoyed sharing the recipe with you. Make sure that you check out my other soup recipes. I would love it if you stopped by my Facebook page and please feel free to share my recipes. Together we can embrace a healthy lifestyle that is full of fresh produce. Check back often. In the coming days I will be sharing my plant-based version of a Hot & Sour Soup, a Mushroom Stroganoff, and more jarred salad recipes. Remember to stop and breathe when you are busy and I wish you a productive and powerful week!

Roasted Cauliflower by Produce with Amy