Asparagus and Ramp Soup with Rustic Spelt Bread
As the days grow longer and the air becomes crisp with the promise of spring, I find myself craving lighter, fresher meals that celebrate the season’s bounty. This Asparagus and Ramp Soup paired with Rustic Spelt Bread is a perfect embodiment of spring’s flavors and nourishment. It’s a dish that not only satisfies the palate but also aligns with my commitment to wholesome, mindful eating. Let’s dive into this nutritious and delicious recipe that’s sure to become a staple in your springtime kitchen.
Health Benefits
The ingredients in this Asparagus and Ramp Soup with Rustic Spelt Bread recipe offer numerous nutrients that benefit skin health, hair health, and the immune system. Let’s break down the key ingredients and their benefits:
Asparagus:
- Vitamin A: Promotes skin cell turnover and collagen production, essential for skin health.
- Vitamin C: A powerful antioxidant that supports collagen synthesis and protects skin from free radical damage.
- Vitamin K: Helps reduce inflammation and may improve skin elasticity.
- Folate: Supports cell division, including hair follicle cells, promoting hair growth.
Ramps (wild leeks):
- Sulfur compounds: Support keratin production, essential for strong hair and nails.
- Vitamin C: Boosts immune function and aids in iron absorption, benefiting both the immune system and hair health.
Olive oil:
- Vitamin E: An antioxidant that protects skin cells from oxidative stress and supports skin barrier function.
- Oleic acid: Helps maintain skin moisture and may have anti-inflammatory properties.
Coconut milk:
- Medium-chain fatty acids: May have antimicrobial properties, supporting skin health.
- Lauric acid: Can help reduce inflammation and support the immune system.
Lemon juice:
- Vitamin C: Enhances immune function and supports collagen production for skin health.
Spelt flour:
- B vitamins: Essential for healthy skin, hair, and nails.
- Zinc: Supports immune function and is crucial for skin healing and hair growth.
Honey:
- Natural antibacterial properties: May support skin health and immune function.
- Antioxidants: Protect skin cells from oxidative damage.
Scientific explanations:
Antioxidants (Vitamins A, C, E): These nutrients neutralize free radicals, which can damage skin cells and accelerate aging. They also support collagen production, maintaining skin elasticity and structure.
Sulfur compounds: These are essential for keratin production, the primary protein in hair and nails. Adequate sulfur intake can promote stronger, healthier hair growth.
B vitamins: These are crucial for cellular metabolism and energy production. They support the rapid cell division required for hair growth and skin renewal.
Zinc: This mineral is involved in numerous cellular processes, including immune function, wound healing, and protein synthesis. It’s essential for maintaining healthy skin and hair follicles.
Fatty acids: These support the skin’s lipid barrier, helping to maintain moisture and protect against environmental stressors. They also have anti-inflammatory properties that can benefit both skin and overall immune health.
By combining these nutrient-rich ingredients, this recipe provides a comprehensive array of vitamins, minerals, and beneficial compounds that work synergistically to support skin health, hair growth, and immune function. Regular consumption of such nutrient-dense foods can contribute to overall health and well-being, particularly in these specific areas.
Nutritional Information
I’d be happy to provide a detailed nutritional breakdown for this recipe. Please note that these are approximate values based on standard nutritional data for the ingredients. The actual values may vary slightly depending on specific brands and exact measurements.
Nutritional Breakdown (per serving, assuming 4 servings for the soup and 8 servings for the bread):
Asparagus and Ramp Soup (1 serving, approximately 1.5 cups):
Calories: 150
Protein: 4g
Carbohydrates: 12g
Fiber: 3g
Fat: 11g (mostly from olive oil and coconut milk)
Vitamins and Minerals:
- Vitamin A: 1000 IU (20% DV)
- Vitamin C: 15mg (25% DV)
- Vitamin K: 60mcg (75% DV)
- Folate: 130mcg (33% DV)
- Potassium: 400mg (11% DV)
- Iron: 2mg (11% DV)
Rustic Spelt Bread (1 slice, approximately 1/8 of the loaf):
Calories: 180
Protein: 6g
Carbohydrates: 35g
Fiber: 5g
Fat: 2g
Vitamins and Minerals:
- Thiamin (B1): 0.2mg (17% DV)
- Niacin (B3): 3mg (19% DV)
- Magnesium: 60mg (14% DV)
- Phosphorus: 200mg (16% DV)
- Zinc: 2mg (18% DV)
- Manganese: 2mg (100% DV)
Combined Meal (1 serving of soup + 1 slice of bread):
Total Calories: 330
Total Protein: 10g
Total Carbohydrates: 47g
Total Fiber: 8g
Total Fat: 13g
The soup is particularly high in vitamins A and K, thanks to the asparagus and ramps. These nutrients are important for eye health and blood clotting, respectively.
The coconut milk in the soup provides some healthy fats, including medium-chain triglycerides (MCTs).
Spelt flour in the bread is a good source of complex carbohydrates and fiber. It also contains more protein than regular wheat flour.
The bread is notably high in manganese, which is important for bone health and wound healing.
Both the soup and bread are good sources of fiber, which aids in digestion and helps maintain a feeling of fullness.
The meal is relatively low in protein, so you might consider adding a protein source if you’re looking to increase your protein intake.
Remember, this meal is particularly rich in vitamins and minerals, making it a nutrient-dense option. The combination of vegetables in the soup and whole grains in the bread provides a wide array of essential nutrients.
Asparagus and Ramp Soup
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings15
minutes20
minutes250
kcalIngredients
3 cups spelt flour
1 tsp active dry yeast
1 1/2 cups warm water
1 tbsp honey
1 tsp salt
1 tbsp olive oil
Directions
- In a large bowl, combine spelt flour, yeast, and salt.
- In a separate bowl, mix warm water with honey.
- Add the water mixture to the dry ingredients and mix until a shaggy dough forms.
- Cover the bowl with a damp cloth and let it rise in a warm place for 12-18 hours.
- Preheat oven to 450°F (230°C). Place a Dutch oven with lid in the oven while it’s preheating.
- Turn the dough onto a floured surface and shape it into a ball.
- Carefully remove the hot Dutch oven, place the dough inside, and cover with the lid.
- Bake for 30 minutes with the lid on, then remove the lid and bake for another 15-20 minutes until the bread is golden brown.
- Remove from oven and let cool before slicing.
Tips:
- When preparing the asparagus, snap off the woody ends rather than cutting them to ensure you’re only using the tender parts of the stalks.
For the soup, use an immersion blender if possible, as it’s safer and easier than transferring hot liquid to a standard blender.
When baking the spelt bread, preheating the Dutch oven creates a burst of steam when the dough is added, resulting in a crispier crust and better oven spring.
This meal is not only a feast for the senses but also a nutritional powerhouse. The soup is rich in vitamins A, C, and K, while the spelt bread provides complex carbohydrates and fiber. It’s a perfect way to nourish your body and celebrate the flavors of spring. Enjoy!
