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Asparagus, Rocket & Pea Soup

June 12, 2018

I have become such a big fan of soups, and I make them usually twice a week now. Mostly because they are super easy to make; you literally put all your ingredients in a pan, add some stock, simmer for a while and then its done! But also, because soups are SO healthy. We lead such busy lives and having soups in such a great way of getting that daily vegetable hit – I usually pack in at least three different vegetables.

For this soup I’ve used roasted asparagus, rocket and garden peas. The result is absolutely divine – a green and delicious bowl of goodness, flavoured onion, garlic and ground coriander with a hint of chilli.

 

Asparagus is in season at the moment, so tastes great. Asparagus also has numerous health benefits; they are a great source of vitamin K, which helps bones absorb calcium; folate, which is not only beneficial for pregnant women, but also important in the manufacture of red blood cells; and asparagus is also important for our digestive health and encouraging the growth of friendly bacteria in your gut.

It’s also worth mentioning peas – I’ve used garden peas in my recipe, but you could use any variety. Peas contain both soluble and insoluble fibre which is great for supporting the digestive system and helps to reduce bad cholesterol. They are also a great source of iron, which is particularly helpful for people who are vegetarian/vegan.

 

This soup is super easy to make and perfect for a light, healthy lunch.  

 

 

 

Serves 3

 

Ingredients:

 

 

  • 250g asparagus

  • Olive oil

  • Salt & pepper

  • Rapeseed oil

  • Knob of butter (optional)

  • 1 white onion, finely chopped

  • 3 cloves garlic, crushed

  • 1 tsp ground coriander

  • ¼ tsp hot chilli powder

  • Organic vegetable stock pot dissolved in 600ml of boiling water

  • 1 cup of frozen garden peas

  • 100g fresh rocket, washed

  • 1 tsp salt

  • Chilli flakes and mixed seeds, as garnish

 

 

Method:

 

 

  1. Preheat the oven to gas mark 6/400F. Lay out your asparagus on a baking tray lined with foil. Drizzle the asparagus with olive oil and season with salt and pepper. Roast for 20 mins.

  2. Grab a large non-stick pan and add a glug of rapeseed oil and a knob of butter.

  3. Once hot, add the chopped onions and fry on a medium heat for 4 minutes. Then add in your crushed garlic and fry for a further 3-4 minutes.

  4. Add the ground coriander and chilli powder and cook for a further minute. Then add the roasted asparagus, rocket and frozen peas. Give this all a good mix. Add in the 600ml of vegetable stock and salt, bring to the boil and then simmer for 15 minutes.

  5. Taste, adding any salt and pepper if necessary. Serve in large bowl and finish with a sprinkle of chilli flakes and seeds.

 

 

And enjoy!

Kesar

 

 

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