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Asparagus, Fennel & Spinach Soup with Toasted Pepitas

Asparagus, Fennel & Spinach Soup with Toasted Pepitas

By: Lee Holmes

This soup combines their flavours beautifully and is a unique affair that will linger hours after consumption. The crunchy pepitas, cheesy nutritional yeast flakes and fresh herbs on top offer a special little adornment that will heighten your joy factor while embellishing a lovely light lunch.



Prep time

Cook time



  • 2 tbsp coconut oil
  • 2 tbsp nutritional yeast flakes
  • 1 fennel bulb, finely chopped
  • ½ cup toasted pepitas (pumpkin seeds)
  • 1 fennel bulb, finely chopped
  • Mint & basil leaves, to serve
  • 2 garlic cloves, sliced
  • 450g asparagus spears, woody ends trimmed, sliced diagonally into 2.5cm lengths
  • 2 cups baby English spinach leaves
  • 750mL vegetable stock
  • 1 tbsp apple-cider vinegar
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp ground cumin
  • 270mL coconut milk (optional)


  • Heat the coconut oil in a large saucepan over medium heat, then add the fennel, spring onions and garlic and cook for 2–3 mins until softened.
  • Add the asparagus, spinach, stock, vinegar, lemon zest and juice, cumin, salt and pepper. Bring to the boil, then reduce the heat to low and simmer, covered, for 20 mins. Allow to cool slightly, then transfer to a blender, add the coconut milk and blend until smooth. Return to the pan to warm through.
  • Ladle into bowls and top with nutritional yeast flakes, pepitas and fresh herbs.


Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

Lee Holmes

Lee Holmes

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program.

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