Microbiome-approved Asparagus Soup

serves 6-8


  • 2 tbsp grass-fed ghee or avocado oil
  • 2 lb frozen asparagus (Earthbound Farm)
  • 2 medium zucchini, chopped in small chunks
  • 1 cup / ~72g young, tender leek, thinly sliced 
  • 2 garlic cloves
  • 2 cups bone or vegetable broth, or more to desired consistency 
  • ½ cup Greek yogurt
  • Juice of 1 lemon
  • 1 tbsp extra-virgin olive oil
  • ½  tbsp kosher salt, or more to taste
  • Pepper to taste

vídeo de la receta


  1. Defrost asparagus in the microwave or by placing the bags for 15 min, in a large bowl with cold water. Once defrosted, place in a colander and let them drain. Pat dry with a paper towel to remove any excess water.  
  2. Heat a medium saucepan over medium heat and add ghee. Add leek and sautée until soft and translucent. Add the garlic and the chopped zucchini and sautée for a couple minutes longer. 
  3. Add defrost asparagus and bone broth and let it come to a boil. Lower the heat, cover and let it simmer for 7-10 minutes. 
  4. Turn off the heat and transfer the vegetables to a blender and add broth a little at a time, until you get the right consistency. Blend until smooth. Add salt, pepper, lemon juice and Greek yogurt, and blend again.*
  5. Transfer to a clean saucepan and bring to a light boil. Turn off the heat, cover, and let it rest for 3-5 minutes before serving. 
  6. Serve with a dollop of Greek yogurt and top with fresh arugula or broccoli sprouts. 

*You can use a hand blender too and blend everything directly in the saucepan. 

what are the benefits of this dish?

The fascinating microbial ecosystem that lives in your gut (microbiome), as well as the compounds they produce, modulate vital functions that affect your metabolism, your immune system and your overall health.

Among the factors known to have an effect on your microbiome composition and diversity, your diet is the most important. One way or another, everything you eat has an effect on your microbiome. [1]

One of the strongest contenders for the gold medal in the quest for the title as the best food for your microbiome is asparagus. 

Asparagus are not only delicious, but they have been used therapeutically over many centuries given their anti-inflammatory, antioxidant and anti-hepatotoxic properties. [2, 3]

Asparagus are one of the best prebiotic foods and as such, they serve as food for your microbiome. When the beneficial bacteria in your gut are fed healthy prebiotic foods, they thrive, grow, and release short chain fatty acids (SCFA) as part of their metabolism. SCFA (such as butyrate) which serve as fuel to the bacteria themselves, but also to your intestinal cells. 

Keep in mind that the cells of your intestines regenerate every 3-5 days, so SCFA serve to facilitate new cell growth and repair of damaged intestinal cells. Maintaining the integrity of your intestines in prime shape is crucial for your health and that of your microbiome.  [4, 5, 6]

SCFA also help maintain the pH of your intestines low, which helps to:  

💚 inhibit the growth of pathogenic bacteria

💚 optimize mineral absorption 

💚 promote bile secretion, which is crucial for elimination of hormones and toxins and fat absorption, including fat-soluble vitamins. 

Eating a wide variety of prebiotic foods, such as asparagus, leek and garlic (all ingredients of this recipe), may help you get rid of cravings, promote weight loss, reduce inflammation and improve your mood. [4, 7]

Asparagus are the best food source of glutathione, which plays a pivotal role in scavenging and neutralizing free radicals, as well as enhancing liver detoxification and modulating the immune system. [7, 8

Various chronic, age-related conditions such as premature aging, cognitive decline, Alzheimer’s, stroke and cancer, are often associated with suboptimal or deficient glutathione levels. 

Glutathione content in foods is affected by heat and the form of cooking. Steaming asparagus for 3-4 min does not seem to lead to glutathione loss. [9]

Asparagus are low in calories and high in fiber, both crucial for maintaining a healthy weight and optimal blood sugar levels. Insulin resistance is driven in part by excess body fat and constant elevated levels of blood sugar, and it is one of the driving factors leading to obesity, PCOS, demencia, hypertension, cancer and other conditions. [10]

Last, but not least, asparagus are good sources of vitamin K1. One cup of asparagus contains 55.7 mcg – 70% of the dietary daily requirement in the USA. [11

Vitamin K1 is needed for proper blood clotting and healthy wound healing. [12]

Since vitamin K is fat-soluble, it is best to eat food sources of this vitamin with healthy fats – extra-virgin olive oil, grass-fed ghee or butter, avocado, etc. 

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