Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Asparagus, cut | 580 g | Sweet, Bitter, Astringent · Cooling |
 Fennel bulb, sliced | 180 g | Sweet, Pungent · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the asparagus cut and sliced fennel bulb into even pieces.
- Warm the olive oil; bloom the cumin and soften the fennel seeds.
- Add the main ingredients and water, bring to a boil, then lower to a steady simmer.
- Cook until everything is completely tender; mash or blend all of the soup to give the broth body.
- Add the rock salt, simmer for three more minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-soup adaptation)
Asparagus Fennel Soup is a vegetable-forward soup served warm with a fully cooked texture. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Asparagus Fennel Soup
| Nutrient | Per 100g | Per Serving (1 serving (509g)) |
|---|---|---|
| Energy (Calories) | 16 kcal | 84 kcal |
| Protein | 0.8 g | 4.0 g |
| Total Carbohydrates | 1.9 g | 9.6 g |
| Dietary Fiber | 0.9 g | 4.8 g |
| Total Sugars | 0.9 g | 4.5 g |
| Total Fat | 0.9 g | 4.5 g |
| Calcium | 16.2 mg | 82.5 mg |
| Iron | 0.80 mg | 4.10 mg |
| Magnesium | 7.2 mg | 36.7 mg |
| Phosphorus | 20.7 mg | 105.3 mg |
| Potassium | 99 mg | 505 mg |
| Sodium | 103 mg | 525 mg |
| Zinc | 0.19 mg | 0.97 mg |
| Copper | 0.07 mg | 0.35 mg |
| Manganese | 0.08 mg | 0.39 mg |
| Selenium | 0.7 µg | 3.7 µg |
| Vitamin C | 2.7 mg | 13.7 mg |
| Vitamin A (RAE) | 15.2 µg | 77.2 µg |
| Vitamin E | 0.52 mg | 2.67 mg |
| Vitamin K | 17.9 µg | 91.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.35 mg | 1.79 mg |
| Vitamin B6 | 0.03 mg | 0.16 mg |
| Folate (DFE) | 17.2 µg | 87.6 µg |
| Choline | 5.8 mg | 29.3 mg |
