Cream of Celery & Asparagus Soup

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-15 Minute Average 2 servings

Ingredients

Amount Ingredient
1 tablespoon Coconut Oil
0.5 large Onion, chopped
, medium, Celery, chopped
1.5 clove Garlic clove, minced
2 cups Water
2/3 teaspoons Sea Salt, Fine
1/2 cups, 1 teaspoons, ground Pepper
1 1/2 cups Asparagus, ends snapped off
1/4 cups Hempseed, Raw, Shelled
2 cups Spinach, Baby Leaf

Steps

1 Heat coconut oil in a large stock pot over medium heat.
2 Add onion and celery. Saute for 5 minutes or until veggies are slightly softened.
3 Add minced garlic and saute for another minute.
4 Add water, sea salt and black pepper to the stock pot.
5 Cover and bring to a boil then reduce to a simmer.
6 Remove lid and set asparagus on top.
7 Cover and let steam for 5 minutes or until bright green.
8 Add hemp seeds and baby spinach to your blender.
9 Pour soup over top and puree.
10 Ladle into bowls. Enjoy!

No Hemp Seeds? Use cashews.
Add Some Crunch - Set aside a few spears of asparagus, roast before serving and use as a garnish.
No Spinach? Use kale, swiss chard or any leafy green.

Nutrition

Dairy Fee Gluten Free High Fiber Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 324.24 kcal 11%
Protein 14.83 g 30%
Total lipid (fat) 17.28 g 27%
Carbohydrate, by difference 32.64 g 11%
Fiber, total dietary 12.66 g 51%
Sugars, total 6.15 g  
Minerals
Calcium, Ca 275.54 mg 28%
Iron, Fe 8.64 mg 48%
Sodium, Na 737 mg 31%
Vitamins
Vitamin C, total ascorbic acid 12.26 mg 20%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 59.15 µg  
Vitamin E (alpha-tocopherol) 1.61 mg 8%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 2 g  
Fatty acids, total polyunsaturated 7.85 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 324
% Daily Value*
Total Fat 17g 27%
Saturated Fat 7g 34%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 737mg 31%
Total Carbohydrate 33g 11%
Dietary Fibers 13g 51%
Sugars 6g  
Protein 15g 30%
Vitamin D 0µg  
Calcium 276mg 28%
Iron 9mg 48%
Potassium 805mg 23%
Nutrient Per Serving RDA%
Proximates
Water 425.83 g 21%
Calories (Energy) 324.24 kcal 11%
Energy 757.41 kJ  
Protein 14.83 g 30%
Total lipid (fat) 17.28 g 27%
Ash 2.73 g  
Carbohydrate, by difference 32.64 g 11%
Fiber, total dietary 12.66 g 51%
Sugars, total 6.15 g  
Sucrose 0.66 g  
Glucose (dextrose) 1.7 g  
Fructose 1.78 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.33 g  
Starch 0 g  
Minerals
Calcium, Ca 275.54 mg 28%
Iron, Fe 8.64 mg 48%
Magnesium, Mg 276.51 mg 69%
Phosphorus, P 626.4 mg 89%
Potassium, K 804.87 mg 23%
Sodium, Na 737 mg 31%
Zinc, Zn 3.58 mg 24%
Copper, Cu 0.64 mg 32%
Manganese, Mn 3.97 mg  
Selenium, Se 4.47 µg 6%
Fluoride, F 181.25 µg  
Vitamins
Vitamin C, total ascorbic acid 12.26 mg 20%
Thiamin 0.21 mg  
Riboflavin 0.24 mg  
Niacin 1.56 mg  
Pantothenic acid 0.88 mg  
Vitamin B-6 0.29 mg 15%
Folate, total 85.94 µg  
Folic acid 0 µg  
Folate, food 85.94 µg  
Folate, DFE 85.94 µg  
Choline, total 25.82 mg 5%
Betaine 3.26 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 59.15 µg  
Retinol 0 µg  
Carotene, beta 702.86 µg  
Carotene, alpha 12.5 µg  
Cryptoxanthin, beta 7.19 µg  
Vitamin A, IU 3810.99 IU 76%
Lycopene 5.75 µg  
Lutein + zeaxanthin 1015.74 µg  
Vitamin E (alpha-tocopherol) 1.61 mg 8%
Vitamin E, added 0 mg  
Tocopherol, beta 0.04 mg  
Tocopherol, gamma 1.98 mg  
Tocopherol, delta 0.01 mg  
Tocotrienol, alpha 0.41 mg  
Tocotrienol, beta 0.01 mg  
Tocotrienol, gamma 0.02 mg  
Tocotrienol, delta 0.02 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 106.68 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0 µg  
Lipids
Fatty acids, total saturated 6.76 g 34%
4:0 0 g  
6:0 0.04 g  
8:0 0.49 g  
10:0 0.38 g  
12:0 2.87 g  
13:0 0 g  
14:0 1.14 g  
15:0 0 g  
16:0 0.82 g  
17:0 0 g  
18:0 0.27 g  
20:0 0.01 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 2 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.02 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.64 g  
18:1 c 0.61 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 7.85 g  
18:2 undifferentiated 0.41 g  
18:2 n-6 c,c 0.11 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.06 g  
18:3 n-3 c,c,c (ALA) 0.04 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.04 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 65.64 mg  
Amino Acids
Tryptophan 0.06 g  
Threonine 0.18 g  
Isoleucine 0.2 g  
Leucine 0.46 g  
Lysine 0.21 g  
Methionine 0.06 g  
Cystine 0.08 g  
Phenylalanine 0.23 g  
Tyrosine 0.2 g  
Valine 0.3 g  
Arginine 0.25 g  
Histidine 0.11 g  
Alanine 0.32 g  
Aspartic acid 1.03 g  
Glutamic acid 0.81 g  
Glycine 0.25 g  
Proline 0.5 g  
Serine 0.25 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg