Have you read any of the Medical Medium books yet? I have read all three and they are fascinating! I have even started listening to the author’s, Anthony William, podcasts regularly. When it comes to any health related topic, I’m in. I have been seeking information on the healing powers of a plant-based, whole-food diet for as long as I can remember and when I came across his first Medical Medium
I have always been a huge fan of asparagus. I love to steam, broil, and grill them, depending on the meal I’m preparing. You can usually find fresh asparagus in the market from February to June, with April being peak season. So, it wasn’t a hard sell when I read about the amazing healing powers of asparagus in Anthony Williams’ book, Medical Medium Life-Changing Foods
I now try to eat asparagus 3-5 times a week. I found that soup is the best form for me to incorporate into my diet on a regular basis, so I make a large pot on Sunday and store it in the refrigerator or freezer and heat it up throughout the week. After a few experiments with different ingredients in the Instant Pot, I created this simple recipe. Happy eating and healing!
This recipe is:
- creamy
- comforting
- filling
asparagus soup (instant-pot recipe)
Ingredients
- 1-2 tablespoon vegetable broth or water
- 4 cups asparagus ends trimmed and chopped (approx 1 bunch)
- 1 yellow onion thinly sliced
- 3 garlic cloves minced
- 2 yukon gold potatoes peeled and chopped
- 4 cups vegetable broth
- 1 bay leaf
- juice of 1 lemon
- salt & pepper to taste
Optional toppings
- toasted black sesame seeds
- red pepper flakes
- lightly steamed asparagus tips
- fresh ground pepper
- extra lemon juice
Instructions
- PREP. Clean, peel, and chop onion, garlic, potatoes, and asparagus.
- SAUTE. Set instant pot on sauté mode and add 1-2 tablespoons vegetable broth or water and heat on medium heat. Once warm, add chopped onions and a pinch of salt and sauté until onions become translucent, about 2 min. Then add garlic and sauté until it becomes fragrant.
- ADD. Add the vegetable broth, bay leaf, asparagus, potatoes, salt & pepper. Give it a good stir.
- PRESSURE. Attach pressure cooker's lid and change settings to high pressure for 17 minutes. * The pressure cooker will have to take a few minutes to build up pressure before the timer starts.
- NATURAL RELEASE. After 17 minutes and the timer goes off, allow the pressure cooker to naturally release its pressure by simply doing nothing to it for 8-10 minutes. After 8-10 minutes, turn the steam release knob on top of the lid to expel any remaining pressure.
- ADD. Squeeze in juice of 1 lemon.
- BLEND. Transfer soup to a high-speed blender. You may have to do it in batches. Make sure your blender lid is on tight. I place a dish towel on top of the lid, before blending to ensure I don't burn myself, if by chance the lid is loose.
- ADJUST. Taste and adjust seasonings to your liking.
- GARNISH & SERVE.
Notes
- In my experience a high-speed blender works the best. I have tried to use a hand blender, and I did not achieve a smooth consistency. The fibers in the asparagus would not completely blend with a hand mixer.
- I did not use oil for this recipe, but you can use it to sauté your onions and garlic. I would choose a neutral oil, like grape seed.
- Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze.
I made this last night and I loved it!
My first time making asparagus soup. I got two free bunches on their last legs and needed to use them up. Happy this had so much flavor without heavy dairy. I made this almost as written and so happy! Very fresh and healthy and delicious. Small subs/alterations:
Used 2 bunches of thin, spring asparagus. (Didn’t measure, but at least 4 cups)
Subbed 3 small russet potatoes (had on hand. If buying will try Yukon next time.)
Added 2 more cloves garlic, plus a tsp of dried thyme because I love both in soups.
Only used 1/2 large lemon. If serving alone as a course, I could imagine more lemon, but as a component in our meal it would’ve been overpowering.
The sautée and pressure cook and release times were spot on. (I did 8 minute natural release since my asparagus were thin and I chopped potatoes to dice size.). Everything perfectly cooked and great flavors.
For me, it was a bit thin, even after puréed. Next time I will either add more potatoes or cut back to 3 c. broth.
We garnished with Parmesan for more salt and texture.
Adding this to my recipe book. Thanks for a new meal!
Hi Kel,
Sounds delicious. I have decreased the water by 1/2 a few times depending on my mood and if I was craving a thicker soup. I’m glad you liked the recipe, and thank you for the comment.
I made this soup with organic chicken stock instead of vegetable broth. It was delicious, especially with the lemon juice and the addition of red pepper flakes.
Hi Nancy,
So glad you liked it!
Patty
Turned out great! Didn’t have Yukon potatoes so I had to use small Idaho potatoes and the soup was super yummy. Next time I’ll try it with Yukon Thanks for the recipe.
I am so glad you liked it Kathy! Thank you for the feedback.
Patty
Instead of throwing out the ends of the asparagus, I started by cooking them, along with a whole unpeeled Yukon potato, in broth in the IP for 15 minutes, and then used natural release. I blended up the cooked asparagus ends/broth in a blender and then pressed out the pureed asparagus/broth through a strainer and retained the broth. Because the potato was cooked, it was very easy to pull off the thin potato skin, and I could shorten the soup cooking time, because asparagus needs only 1-2 minutes in the IP. After sauteing the onion and garlic in the IP, I added the raw asparagus spears, cooked potato, broth and seasoning to the IP and cooked on manual for 5 minutes, then natural release. I think it might retain even more of the fresh asparagus taste yet be fully cooked if I set it for only 2 minutes next time. I thought the soup tasted marvelous.
Hi Lynn,
I am going to try some of your suggestions next time. Glad you liked the recipe.
xo, Patty