Creamy Asparagus Soup with Lemon and Za’atar

Asparagus is an amazing vegetable — it’s high in Vitamin K, which is important for adequate blood clotting. Vitamin K also works with Vitamin D to help get calcium into our bones.

Asparagus is also a good source of inulin, a special indigestible compound that travels to the intestinal tract and “feeds” beneficial bacteria (the good kind) in our gut. In other words, asparagus makes a great pre-biotic.

  • creamy asparagus soup
  • creamy asparagus soup

Serves 4


  • 1 tablespoon avocado oil (or feel free to sauté the vegetables in a bit of water for an oil-free soup)
  • 1 small onion, peeled and chopped
  • 3 cloves garlic, minced
  • 1 bunch of asparagus; trim the tough root end and cut into ½ inch pieces
  • 1 small head of cauliflower, separated into florets
  • ¼ teaspoon cayenne pepper
  • 4 cups reduced sodium vegetable stock
  • 2 cups filtered water
  • 1/4 cup raw cashews
  • 1 tablespoon tahini
  • A couple handfuls of baby spinach
  • 1 tablespoon fresh lemon juice
  • Sea salt and ground pepper to taste
  • To serve: a generous dusting of za'atar, as well as some chopped parsley or microgreens. You can usually find za'atar, a Middle Eastern seasoning blend, in the spices section of a well-stocked natural grocery store.


  • Step 1

    In a medium soup pot, heat the oil over medium high heat. Add the onions, and cook until onions are soft and translucent, stirring occasionally. Then, add the garlic; stir and cook for about 1 minute.

  • Step 2

    Add the cauliflower, asparagus, cashews, tahini, and cayenne pepper. Cook 4-5 minutes, stirring frequently.

  • Step 3

    Pour in the broth and water, and bring the soup to a boil. Reduce the heat to low and simmer on low until the cauliflower and asparagus are tender, about 10 minutes.

  • Step 4

    Stir in the baby spinach, remove from heat, and let cool for a few minutes.

    Then, working in batches, pour the soup into a blender. Remove the hole that's in the center of the blender lid so steam can escape during the blending process. Cover the lid with a towel (hot liquid tends to erupt), and blend on high.

  • Step 5

    Pour the soup back into the pot, stir in the lemon juice, and warm to desired temperature.

    Season with salt and pepper to taste.

    Garnish with a generous sprinkling of za'atar seasoning, and some fresh herbs if desired. Serve alongside some nice salad greens and your favorite dressing.


monica metz
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