Creamy? No Cream?
Are you craving a silky smooth, rich soup without the heaviness of cream? Do you love the satiny texture and rich flavor of creamy soups, but want to keep it “light”? In short, do you want to eat the cake and have it too? If yes, then, come along!
The secret to a creamy soup (sans cream!) is a fancy-sounding but easy-to-understand process called emulsion, which happens when you force two things together, that normally do not mix. To achieve a cream-less pureed soup, those two things are an oil-based product (will elaborate in a second) and a water-based liquid (pureed vegetables, spices and herbs). To get these natural enemies to play nicely, you need to add an emulsifier. The emulsifier I have used is the humble coconut. Full of good fat….and creamy. You could use coconut manna (featured in my recipe) or full-fat coconut milk or even fresh or frozen grated coconut. Don’t like coconut? Cashew nuts are a great substitute.
The Main Stars
Next, to the main stars of this recipe: Broccoli and Asparagus. Are you thinking Broccoli and Asparagus – my two most hated veggies? Or are you thinking – my two favorite veggies involved in a delicate but complex tango? Either way – love or hate, you will enjoy this nourishing soup. It is a great way to get reluctant-to-eat-their-vegetable children and the picky-childish adult (yes, these are the ones that are harder to deal with) to devour this soup without too much of a murmur – except for the occasional murmur of “ummmmmmmm”.
Laurel & Hardy
Broccoli (Hardy) & Asparagus (Laurel)
As Old Man Winter lets his tentacles slacken and gives in to his cheery Spring-In-My-Step sibling, asparagus and broccoli start appearing in store shelves. When I buy asparagus and broccoli together, I am reminded of the comic characters Laurel and Hardy. Broccoli – the pudgy, round, “oh, I am tough” looking American fat man Oliver Hardy. Asparagus – the thin, lanky, “I will break if I bend” attitude English thin man Stan Laurel. Growing up, I used to watch their slapstick movies over and over again, with tears of mirth streaming down my face. This link has some very interesting facts about the duo that you may not have known about.
How to pick the freshest Asparagus and Broccoli?
Fresh asparagus stalks are firm, straight and smooth. They should be a rich green color with a small amount of white at the bottom of the spear. Make sure they are standing in a bit of water in the store. A dull green hue and wrinkles in the stems are an indication of old age. Also, a sign of ‘do not buy’ is if the buds on the tip are not tightly closed. I store my asparagus upright in the fridge in a small dish of water, to keep the bottoms moist. Make sure the stalks are not woody. They should snap easily.
Broccoli heads need to be dark green and tight/compact with strong stems and stalks. Discard if the florets look ready to flower; it means they are past their prime. Store in the crisper section and keep dry.
Substitutions
Back to the creamy (sans cream!) soup….there’s nothing quite comforting like a nice, creamy bowl of soup on a cool spring day. Most creamy soups are best when the flavor of the vegetable isn’t blurred by too many ingredients, but herbs and spices can make the soup more interesting. And this soup is very forgiving with substitutions. If you don’t want to use turmeric and/or chili powder, feel free to experiment with thyme, oregano, or Herbs de Provence. Try leeks or shallots instead of onions. If you don’t like the taste of coconut, yet want the creamy texture, opt for a handful of raw cashew nuts. Want to get some meat into this dish? Then substitute vegetable broth with chicken broth. Your kitchen is your playground…play your own sport!
Sluuuuurp!!
Other Delicious Soup Recipes
- Uma’s Veggie-Medley Soup
- Roasted Butternut Squash & Black-Eyed Peas Soup
- Vegan Creamy Mushroom Soup
- Tempered Yellow Lentil Soup
- Creamy (Sans Cream!) Broccoli Asparagus Soup
- Raw Red Bell Pepper Soup
- Chilled Cucumber Dill Soup
- Tomato Soup With Seasoning
- Yellow Mung Soup
- Thai Curry Vegetable Soup
- Spicy Buttermilk Soup
- Pepper Rasam
- Sambar – Hearty Veggie & Lentil Soup
Improving the nutrient content of your diet is a worthwhile goal, but not always easy. Adding more vegetables to your diet plan, is a step in the right direction. Vegetables provide nutrients that can reduce disease risk and promote an overall healthy body. Broccoli and asparagus sit high atop the list of nutrient-packed vegetables. High in fiber, potassium, Vitamins A and C, these are powerhouses of antioxidants that improve your digestive health, muscular and heart function.
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Creamy (sans Cream!) Broccoli-Asparagus Soup
Ingredients
- 1 Tablespoon Avocado Oil - Any other high heat oil also works
- 1 Teaspoon Olive Oil - For toasting the garnish
- 2 Cups Broccoli - Florets and stalks
- 1 Pound Asparagus
- 1 Cup Onion - Diced
- 6 Cloves Garlic - Chopped
- 1/2 Teaspoon Turmeric Powder
- 1/4 Teaspoon Red Chili Powder - Optional. Chili Flakes work too
- 1 Teaspoon Himalayan Pink Salt - Or to taste
- 6 Cups Vegetable Broth - Low Sodium
- 1 Tablespoon Coconut Manna - Use Fresh Grated Coconut or Coconut Milk as substitute
Garnishing
- 1/2 Teaspoon Black Pepper - Fresh Ground
- 1 Tablespoon Sunflower Seeds - Raw or Roasted
- 1 Tablespoon Pumpkin Seeds - Raw or Roasted
Instructions
- Chop garlic and onions. Break broccoli into florets. Break the tips off the asparagus and save 2-3 inches of the tops of the stems separately (we will use this as a garnish), and break or cut the remainder of the asparagus into 3-5 inch pieces.
- Heat avocado oil in a thick-bottom pan and saute garlic and onions until onions are translucent.
- Add asparagus, broccoli, vegetable broth, chili powder, turmeric powder and salt. Stir, close the lid and let simmer for 5-6 minutes until broccoli florets turn bright green. We don't want the vegetables to get mush. Leave them slightly crispy.
- Meanwhile, in another shallow pan, add a few drops of olive oil and toast/saute the asparagus heads for 3 minutes. Set aside to garnish.
- Empty the veggies and broth into a high-speed blender, add coconut manna (or fresh grated coconut or coconut milk) and blend until smooth.
- Empty into a dish. Top with toasted asparagus heads, freshly ground pepper, sunflower seeds and pumpkin seeds before serving. Enjoy!
That looks like a must-try recipe, HI! I love the write up and the idea of garnishing the soup with the tips of the asparagus, will try soon!
Thanks Uma! I hope you try it, cos’ I know you will love it. And I am sure you will make your own yummy modifications…do let me know what they were.
Wow! This recipe looks amazing. I’m looking forward to trying it. And you give great step by step instructions. Would you be interested in doing a live zoom chat with me on my page to talk about this recipe in particular for 15 minutes.
Hi Rachel! Thanks for the resounding vote of confidence. Would love to do a Zoom chat (ha! had not heard of Zoom until Covid 😬!!). PM me on Facebook (healthyindianusa) or Instagram (healthyindian4), and we can set up and time and date.