Asparagus & Fennel Soup

Serves 2

2 bunches asparagus
2 tbsp coconut oil
1 onion
2 cloves garlic
1/2  large fennel bulb or 1 small fennel
1 handful spinach
2 cups water
1 tbsp apple cider vinegar or lemon juice
salt & black pepper


Parsley Seeded Topping
Asparagus tips
½ cup pumpkin seeds
1 handful flat leaf parsley
½  green chilli, finely chopped – optional but good


  • Heat the oven to 150 degrees and pop the pumpkin seeds on a baking tray and in the oven for 10mins.
  • Trim the tough ends off the asparagus (compost them 🙂 ) then roughly chop the stems – reserve the tips in a small bowl (they’ll be for the topping)
  • Finely chop the onion, garlic and fennel.
  • Heat a medium size pot and melt coconut oil and cook onion, garlic and fennel until soft, about 5 minutes.
  • Add the asparagus, stir around and let fry on low/medium heat for a minute, then add spinach. Watch the greens come to life then add the water, apple cider vinegar and season with salt & pepper.
  • Bring to a boil and let simmer for 10-15 minutes.
  • Meanwhile prepare the topping (below)
  • 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.
  • Serve the soup, add the topping and pat yourself on the back for making a lovely fresh spring soup.

Preparing the topping: Finely chop the asparagus tips and the parsley and place in a bowl together with the toasted pumpkin seeds (chop them too if you like). Add chili if you like it a little spicy.


What to do with left over fennel?  Fry it up and pop it into an omelette or slice finely and pop it in a salad.