Quick, Easy to Preserve, Wholesome and yet filling

Green asparagus is already back in the chiller cabinets of the supermarkets.

It's still expensive, but a slight spring fever is coming.

Courgette soup can be made using the same simple recipe. It goes well with a few falafel patties, which are just as quick to prepare.

The falafel “dough” and the soups can be kept in the fridge for at least three days. This is a quick way to serve a wholesome lunch or dinner after or during a busy day.

Asparagus soup


  • One bunch of green asparagus
  • Two spring onions
  • 1.5 litres of water
  • 5 tbsp linseed or olive oil
  • 5 tbsp parsley and chives fresh or dried
  • 1 tsp chilli flakes
  • Two bay leaves
  • 1 tbsp instant vegetable stock (Morga fat-free)
  • A small piece of ginger, if desired


  • Wash and dry the fresh asparagus, and cut off the hard ends (if the asparagus is very dried out, greyish or mouldy when “cut”, do not use any more). Separate the asparagus tips and only cook them after pureeing.
  • Briefly sauté the spring onions in the oil (with a dash of yellow grappa if desired). Add the water, a little sea salt, and the chopped asparagus. Cook uncovered until soft. Puree with a hand blender. Stir in the vegetable bouillon powder, chilli flakes, chives, and parsley. Add the bay leaves. Continue to simmer on low heat with asparagus tips. Season with vegetable bouillon powder if necessary.
  • Soup can be stored in the fridge, well-covered, cooled, and boiled several times.

Courgette soup

  • 3-4 organic courgettes with the same ingredients and the same preparation
  • Garnish with a few finely chopped, raw courgette pieces and parsley leaves.

Falafel patties with green olives


  • 1 sachet of falafel mix from Alnatura
  • 1 tbsp linseed or olive oil
  • Pitted green olives
  • Mix 110 g chickpea meal and 50 g chickpea flour with ½ tsp sea salt, onion powder, cumin powder, coriander, chilli powder, a little garlic powder, and 3-4 tbsp parsley (dried) to taste.
  • 2.6 dl boiling water


  • Pour the falafel mixture into the bowl. Pour the boiling water over it. Add 1 tbsp of linseed or olive oil and stir well. Leave to rise for 20 minutes. Place in the fridge briefly if necessary. Shape the biscuits and brush sparingly with linseed or olive oil. Place on a baking tray lined with baking paper. Stick an olive in the centre or sprinkle chopped olives over the biscuits. Bake in a preheated oven at 210° until golden brown.
  • Falafel dough can be sealed well in the fridge for at least two days.
  • Serve with pickled gherkins, date tomatoes or a fresh salad.
  • Example: grated carrots and beetroot (raw) on rocket or lamb's lettuce. Grated carrots and beetroot can be mixed with fresh mandarin or orange juice and stored tightly in the fridge for three days.

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