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This Vegan Asparagus Soup recipe is creamy, delicious and easy to make. This asparagus potato soup is made without cream and is low in calories and fat, it’s a great healthy soup that will keep you warm in the cooler months. Perfect to serve as an appetizer or as a main course.
It’s the first week of spring! And yet it’s still cold outside, so soup season is still in effect in my book. But now’s a great time to dive into spring vegetables like asparagus that are in abundance at the grocery stores. And one of the easiest things to make with all that asparagus is my vegan asparagus soup. The soup is dairy-free but super simple in ingredients so you can whip it up without anything fancy.
What are the health benefits of asparagus
If you’re skeptical about dropping 2 pounds of asparagus into your soup, keep in mind that the taste is super mild, especially when blended with the potatoes, broth and vegan milk. Plus, it’s an excellent way to reap the benefits of asparagus!
- Low in calories but loaded with nutrients, especially Vitamin K
- Good source of fiber to help promote regularity 😉
- A good source of antioxidants to protect your cells.
- Can help you lose weight – hey, it’s 94% water and only 20 calories per half cup
- Helps lower blood pressure thanks to the potassium it contains
How to make asparagus soup
For the most part, this is a pretty simple soup recipe of sautéing vegetables, adding the liquids, then blending everything together.
Start with olive oil, onions and garlic. Then add the potatoes, and finally the vegetable broth and vegan milk. You can start with 1 cup of milk and add more later. Next, just let the mixture simmer for about 20 minutes until the potatoes are fork tender.
Cut the ends off the asparagus. Now, you can also add the asparagus to the vegetables and saute them together. But for even better flavor, try roasting the asparagus! You can do this while the soup mixture is simmering.
Feel free to season with any herbs you’d like. But my advice is keep it simple with some olive oil, salt and pepper. The asparagus itself has a bright, clean and earthy taste, which I think doesn’t need much doctoring at all.
Finally when the asparagus is roasted, you’ll add it to the vegetable and broth mixture and blend it together. I’m obsessed with my immersion blender that makes this part quick and easy. But you can also transfer the soup in batches to a blender and blend it that way. Don’t skip the blending part because it’s a cream of asparagus soup. To get that creamy luscious consistency, we must blend!
Once you blend the soup, it becomes silky and smooth. And when it settles, it will continue to get thicker.
This is the perfect recipe for early spring when asparagus is in season but the weather still calls for a comforting bowl of soup. What I love about this cream of asparagus soup is that there’s really no cream used, no fancy spices or ingredients and no complicated steps. It comes together effortlessly and deliciously!
Tips for making roasted asparagus soup
- Buy asparagus with firm stems and tight closed tips. This is a sign of freshness and it will help deliver the best flavor. It will also hold up well in the oven when you roast the asparagus.
- Use an immersion blender to get a creamy consistency. It’s so much easier than transfering the hot soup in batches to a blender. It’s all done in the pot with one motion, and it creates a velvety consistency when the vegetables are all blended together with the liquids.
- Start with one cup of milk and then adjust as needed. Because the soup will thicken as it stands, I recommend starting with one cup of the milk, then blend everything together and add as you see fit. For 2 pounds of asparagus, between 5 and 6 cups of liquid is the sweet spot you’re looking for.
- Shock the asparagus in an ice bath to retain its bright green color. This is not necessary, but works really well if you’re adding asparagus as a garnish or if you’re steaming the asparagus instead of roasting it for the soup
Frequently Asked Questions
Does asparagus soup freeze well?
Soup is great to freeze, I always make a big batch! Let the soup cool to warm temperature after you’ve cooked it, and then place in an air tight container or freezer bags. Reheat it gently while stirring.It will keep for about 3 months in the freezer.
How long can you keep asparagus soup in the fridge?
The soup will keep well for 3-4 days in an air tight container in the fridge. It can be reheated in the microwave or on the stove top.
How many calories are in a bowl of vegan cream of asparagus soup?
This recipe makes enough for six bowls of soup and each bowl is under 150 calories. It is also low in fat and sugar, as well as a lot of other health benefits.
This is one of those soups that maybe looks “too healthy” because of its bright green color. But once you dunk a garlic bread into the rich and creamy texture and take a bite, you’ll instantly feel the comfort in the bowl. It works well as an appetizer soup served before a main entree or served as a meal with a side salad.
For more vegan soup recipes:
- Vegetarian Lemon Rice Soup (It’s actually vegan!)
- Roasted Tomato Soup
- Healthy Broccoli Soup
- Mediterranean White Bean Soup
- Tomato Cabbage Soup
- Sweet Potato Chili
- Spinach Tortellini Soup
I love using plant-based milk to make this cream of asparagus soup. With the help of the milk and [naturally buttery] potatoes, we don’t need to use heavy whipping cream or half and half to get a creamy luscious soup. It’s an easy dairy-free swap you can embrace, whether you’re vegan or not. Hope you try this creamy hearty spring soup and celebrate spring’s favorite vegetable!
If you’ve tried this healthy-ish feel good Vegan Asparagus Soup recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
Vegan Asparagus Soup
Video
Ingredients
- 2 pounds asparagus ends trimmed and chopped
- 2 tablespoons olive oil divided
- 1 teaspoon salt divided
- 1 teaspoon black pepper divided
- 1 onion chopped
- 2 garlic cloves sliced
- 1 pound Yukon gold potatoes chopped
- 4 cups low sodium vegetable broth
- 2 cups plant-based milk or regular
- 1 lemon juiced
- Garlic bread for serving
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Place the asparagus on the prepared baking sheet. Drizzle olive oil on top and season with ½ teaspoon salt and ½ teaspoon black pepper. Use your hands to toss the asparagus until they are evenly coated with the oil and seasonings. Straight the asparagus into a single layer on the baking sheet. Bake the asparagus for 12-15 minutes, or until they are tender but still crisp.
- Heat remaining olive oil in a large stock pot over medium heat. Add the onions and garlic and cook until the onions have softened, about 5 minutes.
- Add the potatoes, and season with the remaining salt and pepper, then cook with the onions and garlic for a few minutes. Pour the vegetable broth and milk, bring mixture to a boil, then reduce heat to a simmer until the potatoes are tender, about 20 minutes.
- Add the roasted asparagus into the pot. Use an immersion blender to blend the soup until it’s smooth and creamy. You can also do this in batches in a blender.
- Stir in the lemon juice and serve with garlic bread, if desired.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
My toddler (2 y/o) loved it! He had brown rice and small pieces of chicken on the side and he put those in the soup and enjoyed it all together. The adults also loved it, even one who doesn’t like asparagus! We’ll make it again for sure!
Love that! So happy it was a hit with your toddler and adults alike! Thanks so much for sharing!
SO GOOD!!!
Yay, so happy you liked it!
Amazing! Turn out so good!!!
Yay, I’m so glad to hear you enjoyed it!!