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Make it Monday #9: Flare Free Cream of Leek + Asparagus Soup

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This is a variation of the Cream of Asparagus Soup from the "5 Ingredient Spring Dinners" April Meal Plan inside my "Flare Free Through the Seasons" Meal Plan Database where you'll have instant lifetime access to 25 comforting anti-inflammatory seasonal weeknight dinner meal plans and 12 bonus holiday recipe packets! That's 451 recipes at your fingertips to make eating Flare Free year-round easy as pie!

I whipped this up along with some pan seared wild scallops and a strawberry almond vegan feta salad last night in under an hour for a super vibrant, colorful, and delicious spring dinner!

Definitely have to give this soup recipe a try while asparagus is in season! Top it with sautéed mushrooms, fried leeks, crumbled vegan feta, toasted pepitas, a swirl of canned coconut milk, shelled hemp seeds, etc.!

Leeks and asparagus are both great sources of prebiotics which feed the healthy bacteria in your gut, and I'm using a protein-packed bone broth and canned coconut milk  to not only make it velvety and delicious, but highly nutritious as well!

So don't skimp on any of these ingredients if you want to reap the full health benefits and get the right texture of this soup!!

Flare Free Cream of Leek and Asparagus Soup (gluten and dairy free)


(c=cup; t=teaspoon; T=tablespoon)

Serves 4


Pad of organic cultured soy-free vegan butter or organic grass-fed ghee

1 large leek, cut in half and sliced thin then soaked in cold water and rinsed to remove all the sand/grit

3 carrots, sliced thin

4 stalks of organic celery, sliced thin

1 bn. asparagus, chopped

~32 oz. high-protein chicken bone broth (organic and/or pastured if you can find it/afford it) (I used this)

1/2 can full-fat unsweetened coconut milk

Couple handfuls of organic baby spinach (optional for color and added nutrients)

Himalayan salt and finely ground black pepper to taste


Coat a hot soup pot with oil then add a pad of butter or ghee. Add leeks, carrots, celery and asparagus. Season with salt and pepper then saute for about 5-8 minutes until softened and fragrant.

Add broth until just covered then stir in coconut milk. Bring to a boil then cook on high, stirring often, for about 20 minutes until carrots are fork tender, adding more broth or coconut milk as needed. (Make sure the vegetables are covered with liquid at all times so it doesn't stick to the bottom of the pot and burn!)

Puree in a blender (with spinach if using) until smooth, adding more broth, coconut milk, salt and pepper as needed until you reach your desired consistency and flavor.

Serve with optional toppings alongside your favorite salad and protein.

Happy Cooking!

P.S. If you try this recipe, tag me in a post on social media so I can see and share your creations! It's the joy of my life to see these recipes come to life in your kitchen!!




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