Asparagus & Walnut Soup with a Walnut Hummus | Healthy Recipes

Asparagus & Walnut Soup with a Walnut Hummus | Healthy Recipes

In case you missed me cooking at Wanderlust with California Walnuts UK, here is what I made on the cooking demo stage along with how you can make them too!

 

I love walnuts, not only because they are great to snack on and work brilliantly in recipes, but because they are nutritious too; did you know that walnuts:

  • Are rich in ‘heart healthy’ unsaturated fats
  • Contain the most plant-based omega 3 out of any tree nut
  • Provide 10 vitamins & minerals which support energy
  • Are a source of vitamin B1, B2 and B6
  • Provide the minerals  biotin, magnesium, phosphorus, iron & manganese
  • Are rich in copper and zinc which contribute to immune function & maintenance of normal skin and hair
  • Contain 4g of plant-based protein per 30g serving

 

So if you’re wondering how to incorporate more walnuts into your diet, carry on reading for my recipes!

 

 

Walnut, Butterbean & Asparagus Soup (vegan)

  • Ingredients:

1-2 tbsp olive oil
2 cloves garlic, minced
1 onion, finely chopped
300g asparagus, finely chopped
500ml hot vegetable stock
salt and freshly ground black pepper
1/2 cup (65g) walnuts (soaked in boiling water for 20 mins before hand)
½ tin (120g drained) white beans or butter beans
2 tsp lemon juice (1/2 lemon)
125ml water
¼ tsp nutmeg

  • Method:

1) Heat the olive oil in a saucepan over a medium heat. Add the onion and fry for four minutes, until softened.
2) Add the asparagus and garlic and cook for another two minutes.
3) Add the stock and bring to the boil. Season, to taste, with salt and freshly ground black pepper and reduce the heat to simmer for 5-7 minutes, until the asparagus is cooked through; blend with a hand blender until smooth.
4) Meanwhile drain the walnuts and transfer to a blender or food processor with the white beans, lemon juice, water and nutmeg; blend until smooth.
5) Stir the two together and serve with crusty bread.

 

************************************************************************************************

 

Roasted Walnut Hummus (vegan)

  • Ingredients: 🍋

1/2 cup (65g) California walnuts
1 garlic clove, diced
1 can chickpeas beans, drained* & rinsed (240g after draining)
*Reserve the chickpea water for blending
2 tbsp lemon juice
1 heaped tbsp tahini
½ tsp salt & a few grinds of black pepper
1 tsp cumin (optional)
Walnut oil for drizzling (optional)

  • Method:

1) Toast walnuts in 175°C oven for 7 minutes or until golden brown. Cool to room temperature.
2) Combine the toasted walnuts with the garlic and puree in a food processor with the chickpeas, lemon juice, tahini, salt and pepper and continue to blend to an even, smooth consistency (adding chickpea water as necessary).
3) Add the optional cumin and after serving in a dish drizzle on the walnut oil.
4) Enjoy with carrot, pepper and cucumber batons.

 

Do tag me on social media if you make them too!!

Leave a Reply

Your email address will not be published. Required fields are marked *


− 2 = five

For healthy recipes & nutrition tips join the Nic's Nutrition newsletter below!