© 2015 Green Kitchen Stories gks_asparagus_soup_01

Asparagus, Fennel & Spinach Soup + Topping!

In our house, soup is rarely served without some kind of topping. It’s almost like a yin and yang thing, we start talking about soup and the conversation automatically moves on to topping suggestions. I guess it’s a pretty natural thing since we eat a lot of soup and prefer it to be a more complete meal, instead of just a starter. The toppings does not only add a different texture and flavor to the soup, but also some more stomach filling proteins. To be honest, I think we spend more time working on the toppings then on the actual soup on most occasions. It’s the same principle as we have with oatmeal toppings. They are just essential.

Here are a few of our favorite soup + topping combinations from earlier blog posts: Sweet potato and red lentil soup with aubergine and kale topping, Carrot and tomato soup with corn ceviche topping, Spinach and kale soup with tahini dressed chickpea topping.


We found a huge bunch over-priced asparagus in the market the other day and for some reason decided that it was a good idea to spend our last money this month on asparagus instead of a new set of clothes for Isac. So we walked home and made soup. We went for a smooth and quite mildly flavored soup and allowed the toppings to have more punch in flavor and texture. We only chose green-ish ingredients for the topping. Yup, there we go again, choosing ingredients by color. But it actually turned out fantastic. It’s got a lot of crunch from the pumpkin seeds, flavor from parsley and the asparagus tips, richness from the lentils and sting from the chili. I ate the leftovers without the soup straight from the fridge. I’ve spent most of this post talking about the topping, but the soup is pretty good too. Quick, simple, delicious and with a clear taste of spring. If you don’t have any fennel at home, you could add a few potatoes instead, or other spring vegetables of choice.

We also made a quick cashew cream to go with the soup. We often just add a few dollops yogurt into our soup but cashew cream is a nice and rich vegan alternative. If you just remember to pre-soak the cashew nuts, the cream is done in no-time. As a side note, I just tried adding some cashew cream on top of my latest smoothie and it wasn’t bad at all.

So, go make your vegetable market guy happy and buy a bunch of asparagus. Make soup, whip up a cashew cream. And for goodness sake, don’t forget about the topping!

gks_asparagus_soup_03 gks_asparagus_soup_04 gks_asparagus_soup_05 gks_asparagus_soup_06

Asparagus, Fennel & Spinach Soup (Vegan)
Makes 4 smaller servings or 2 very large

We keep a jar of toasted pumpkin seeds in our kitchen and almost always have some cooked lentils ready in our fridge. It’s a good tip as it makes it a lot easier to create small quick meals like this.

1 pound / 450 g green asparagus
2 tbsp coconut oil or butter
6 thin spring onions or 1 yellow onion
2 cloves garlic

1 small fennel bulb (or 1/2 large)
1 large handful spinach

2 cups water or vegetable stock
1 tbsp apple cider vinegar or lemon
salt & black pepper

Lentil & Pepita Topping
The reserved raw tips from the asparagus
1 cup cooked puy lentils (1/2 cup uncooked, boiled in water for 18 minutes)
1/2 cup dry-toasted and salted pumpkin seeds / pepitas
1 large bunch flat leaf parsley
1/2 green chili, finely chopped (optional)
1 tbsp olive oil

Cashew Cream
1/2 cup cashew nuts
1/2 cup filtered water
2 tsp lemon juice
1/2 tsp sea salt

Trim the tough end off the asparagus. Cut in diagonal pieces, 1/2 inch / 1 cm thick. Save the asparagus tips for the topping. Heat oil in a large saucepan. Finely chop onion, garlic and fennel and add to the the pan and sauté for about 5 minutes or until soft. Add the asparagus, stir around and let fry on low/medium heat for a minute, then add spinach, water/stock, apple cider vinegar and season with salt and pepper. Bring to a boil and let simmer for 10-15 minutes. Meanwhile prepare the topping. Carefully pour the soup into a blender or use a hand blender to mix until smooth. Taste the soup, add more water or salt and pepper if needed.

Preparing the topping: Finely chop the asparagus tips and the parsley and place in a bowl together with the boiled lentils and the toasted pumpkin seeds. Add chili if your prefer it a little spicy. Pour over some olive oil and stir around until it’s all mixed well.

Preparing the cashew cream: Cover the cashew nuts in water and let soak for at least 3 hours or overnight. Drain, rinse and place them in a blender. Add the filtered water, lemon juice and salt and mix until completely smooth. Taste and add more salt or lemon if needed. Or water if you prefer it runnier.

Serve the soup with a generous portion of lentil topping on top and a few drizzles of cashew cream or yogurt. Enjoy!


PS. If you want some more inspiration on what to do with asparagus, check out this Spring Buckwheat Salad from last year and this Grilled Asparagus with Quinoa from two years ago.



  1. Posted 22 Apr ’15 at 11:34 | #

    I really need to up my soup-topping game. It’s something that I think about less than the soup itself but the right topping can make such a difference. The colour of this is gorgeous too – so full of life and vibrancy. Happy spring!

  2. Posted 22 Apr ’15 at 12:11 | #

    yumm!! this soup looks insane :) I’m obsessed with aspargus at the moment so I’ll try this for sure


  3. Posted 22 Apr ’15 at 12:34 | #

    Poor Isac, he will wear asparagus instead of clothes! :P
    Wonderful soup btw ^_^

  4. Posted 22 Apr ’15 at 13:10 | #

    Oh I love the idea of having a topping in a soup! It makes having only a soup for lunch sustainable as I usually need something a bit more dense. I also do like puy lentils xx

  5. Posted 22 Apr ’15 at 13:13 | #

    I am all about the toppings for soup as well and I love how this lentil pumpkin seed topping adds both bulk/protein as you mentioned and crunch. Loving the asparagus/fennel combination in the soup as well.

  6. Posted 22 Apr ’15 at 14:10 | #

    I love this! You can never go wrong with a soup with toppings!

  7. Posted 22 Apr ’15 at 14:35 | #

    totally agree — like ice cream without sprinkles, soup is naked without a topping :)

  8. Posted 22 Apr ’15 at 15:46 | #

    The lentils look amazing! What a great Earth Day recipe!

  9. Posted 22 Apr ’15 at 16:23 | #

    Perfect! I have just enough asparagus left after making the “wholesome plant” salad. Please join handfulofrecipes to celebrate Earth Day @
    Thank you!

  10. Posted 22 Apr ’15 at 17:55 | #

    I’m also a fan of toppings. Eric likes his soup chunky, while I like mine super smooth… so the topping provides some balance. This is one gorgeous soup. Full of spring flavor. And that color is brilliant!

  11. Posted 22 Apr ’15 at 18:28 | #

    Love the topping — it’s like a side and a soup combined.

  12. juliz
    Posted 22 Apr ’15 at 19:40 | #

    i love this combinations

  13. Posted 22 Apr ’15 at 19:53 | #

    It truly is all about the toppings! This sounds genius. I can’t wait to taste another one of your amazing recipes!

  14. Posted 22 Apr ’15 at 20:12 | #

    I’m with you on the topping being “required” for soup! And this topping sounds phenom!

  15. Posted 22 Apr ’15 at 21:32 | #

    Looks and sounds delicious. Well worth spending your last penny on ;)

  16. Posted 22 Apr ’15 at 21:57 | #

    This looks seriously good – well worth spending your last pennies on!

  17. Posted 22 Apr ’15 at 22:18 | #

    I actually follow the same idea for topping soup and smoothies! Something creamy cannot go solo in my book.
    I guess asparagus is still a little behind up north :)

  18. Posted 22 Apr ’15 at 22:49 | #

    I totally agree that toppings are key in transforming a nice bowl of soup into a meal in itself that is equally delicious and nourishing! Very intrigued by your cashew cream (especially as I have just bought lots of cashews in bulk) and love the green-on-green idea for the other toppings. I have never used lentils to top soup but the idea intuitively makes sense!

  19. Posted 23 Apr ’15 at 03:12 | #

    Ohhhh this looks so good! Saving this to make next week :)


  20. Posted 23 Apr ’15 at 04:57 | #

    Great idea. We never have soup in my house and I think we should. I love this.

  21. Posted 23 Apr ’15 at 06:18 | #

    This looks absolutely delicious and I love the idea of focusing on the topping! I try to keep roosted pumpkin seeds in my fridge but they never seem to last…!

  22. Posted 23 Apr ’15 at 09:53 | #

    It’s look really delicious! These pictures make me want to try this recipe! :)

  23. Lydia
    Posted 23 Apr ’15 at 16:11 | #

    Beautiful bowls, pictures and soup! I have to agree with you on the topping-I love roasted chickpeas with zaatar, or sometimes gremolata adds a really nice zing! Or my favourite of all: lemony lentil soup with roasted sweet potatoes tossed in grated ginger, mint and toasted coconut

  24. Angeline
    Posted 23 Apr ’15 at 23:26 | #

    This just looks so yum, I love asparagus and spinach and I need to give this recipe a try!


  25. c.
    Posted 24 Apr ’15 at 09:09 | #

    Hittade ingenstans att maila till så jag provar såhär istället. Vill gärna få ert nyhetsbrev. Men har haft problem med min mail (så blev avregistrerad ett par gånger), försökte att lägga till mig igen… det verkar dock inte funka. Kan ni hjälpa mig? Tack för alla fantastiska recept. :-)

  26. Posted 24 Apr ’15 at 10:31 | #

    Such a gorgeous color of the soup. Mine usually lands up turning more pale green. That topping is quite amazing too.

  27. Posted 24 Apr ’15 at 11:06 | #

    Just when we had decided to reduce our soup making to a minimum after a long winter. It sure will be good cold for spring days!

  28. leena
    Posted 25 Apr ’15 at 02:37 | #

    you guys are seriously awesome!! thanks so much for all your incredibly delicious vegetarian, GF recipes – they have really saved me at times!! i made this soup today, but had to forego the toppings & cream, due to the “healing diet” i am currently on – lots of food restrictions! anyways, i thoroughly enjoyed the soup, and am looking forward to trying it again one day with all toppings – which looks amazing!

  29. Posted 25 Apr ’15 at 10:07 | #

    This soup looks so awesome! Love the green topping. We definitely have to try to cook it during the week :-)

  30. Posted 25 Apr ’15 at 17:50 | #

    This recipe is superb! We made the soup today and it was really delicious. We had a wild edible twist and used nettle instead of spinach and instead of lemon juice we used buckthorn juice. A bit Skandinavian twist ;)
    Thanks for making our dinner perfect with flavors.

  31. Posted 26 Apr ’15 at 00:24 | #

    Choosing ingrediants by color is resulting in perfect recipes! Please keep on doing it! Not to mention how gorgeous your food looks!

  32. Trish
    Posted 27 Apr ’15 at 19:32 | #

    This soup is AMAZING!!!I love soups and make many throughout the year and this soup by far is the most delicious! The toppings added something nice, but the soup itself doesn’t need anything. I ate the soup over two nights; one with toppings and one without. I think I enjoyed the delicate flavors of the soup more on its own than with the topping. This soup will be made often. Thanks for an incredible recipe!!

  33. Posted 28 Apr ’15 at 22:21 | #

    Gorgeous recipe, all ingredients that I keep on hand! Thanks for the inspiring idea!!

  34. alice kammerlander
    Posted 30 Apr ’15 at 19:39 | #

    this sounds delicious!
    And I totally agree with the importance of topping!

  35. Posted 1 May ’15 at 23:28 | #

    This soup looks divine! I love asparagus in any form. I rarely make soups because they always seem long to prepare but once I do, I just really enjoy eating it :) Love your blog.

    Ewelina xx
    Pattern Of Taste | Our Youtube channel

  36. Posted 2 May ’15 at 05:06 | #

    Spring in a bowl! I love the color and toppings of this soup!

  37. Posted 2 May ’15 at 17:24 | #

    I love fresh health foods like this. Your blog is so amazing as I start to read your ideas it makes me feel good and comfortable. It opens my mind to have a healthy lifestyle using this healthy recipe.I cannot wait to try this Asparagus + toppings. Thanks for your very inspiring blog and for offering this as FREE. :-)

  38. Posted 3 May ’15 at 15:32 | #

    It looks delicious! I really love this kind of soup.

  39. Trish
    Posted 5 May ’15 at 23:32 | #

    Made this again last night sans toppings and it was just as delish! Polished this off today at lunch. Simple and quick! LOVE this soup!

  40. Posted 7 May ’15 at 12:52 | #

    It is asparagus season, we love adding it in our meals !
    Our clients can calculate their calorie level and have a personalised diet they also can comment what they like (asparagus of course) or don’t on http://yourplan.totaldietfood.com/ !

  41. Teena
    Posted 8 May ’15 at 00:18 | #

    Just made this soup. Its a nice light springtime soup. Next time I would add the full fennel bulb I had on hand. But this soup is delicious and so good for you!

  42. Posted 8 May ’15 at 10:15 | #

    I made this yesterday. Amazing! It is now my favorite soup! Thanks so much for sharing! (and your beetroot burgers are my favorite burgers too)

  43. Posted 11 May ’15 at 15:24 | #

    Looks superyummy!


  44. Dani
    Posted 12 May ’15 at 21:55 | #

    What are some other uses for the left over cashew cream? Besides maybe adding psyllium husks and making the cashew yogurt thats already featured on the site?

  45. Posted 13 May ’15 at 07:34 | #

    I am craving this soup now, it looks amazing. I love using greens in my soups, it’s such a great way to get them into your diet. Definitely making this, this weekend. YUM!!!!

  46. Posted 19 May ’15 at 21:47 | #

    Made this soup already two times. And even made a blog post about it. :)


    The second time I changed the recipe quite a lot but it was actually tasting the same. :)

  47. Posted 29 May ’15 at 05:52 | #

    Thank youf or this lovely dish.

  48. Sophie
    Posted 12 Jun ’15 at 21:51 | #

    Just made this soup at it was wonderful! The flavours worked together very well and it had a great combination of textures.
    To my taste the recipe could do with a slightly greater soup to topping ratio – for me there was plenty of topping for 4 people but the soup served more like 3.
    Thanks for the recipe though – it was very inspiring!

  49. Posted 14 Jun ’15 at 22:44 | #

    Great recipe!

  50. Posted 21 Jul ’15 at 00:16 | #

    Hello, just check out your blog and looks amazing! I’ve been already in love with few recipes, as that one. I love asparagus, especially when is well cooked, but in simple way. Can’t wait to try it. Will follow you!

  51. Posted 25 Jul ’15 at 09:42 | #

    this looks absolutely delicious!!! it contains all perfect ingredients to boost one’s brain! which is what i love about food. love it! thank you, can’t wait to try it out.

  52. Posted 21 Sep ’15 at 21:53 | #

    Thank you for the recipe. This looks absolutely delicious! I can’t wait to try it. Oh and your pictures are gorgeous!

  53. Posted 7 Oct ’15 at 20:03 | #

    Wow, this looks awesome! I will have to try some! My mom is Vegan, and she would love this recipe! I’ll have to share it with her. Thanks for the great soup and topping ideas.

  54. Annette Williams
    Posted 1 Sep ’16 at 15:45 | #

    Wow this was a show stopper…..unfortunately no fennel was available so I substituted it with one leek! Still fab especially with everyone raving in UK about the benefits of apple cider vinegar! Next time I’ll do fennel! Only comment was I think too much lentil mix … But used as salad next day by adding shredded carrots and chopped tomatoes

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