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Vegan Asparagus Soup

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This Vegan Asparagus Soup is rich and creamy without any cream. It's made with vegetables & roasted asparagus - a quick, easy and healthy recipe for spring!


Vegan Asparagus Soup

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.

Final vegan asparagus soup in soup mugs served with grilled bread

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 these benefits of asparagus!

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  1. Low in calories but loaded with nutrients, especially Vitamin K
  2. Good source of fiber to help promote regularity 😉
  3. Can help you lose weight – hey, it’s 94% water and only 20 calories per half cup
2 pounds of asparagus on a marble background

How to make asparagus soup

For the most part, this is a pretty simple soup recipe of sauteing 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.

Collage of the process of making the soup - potatoes and onions, then broth and vegan milk

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.

Asparagus on a baking sheet before getting roasted

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!

Collage of process of making soup before and after blending in the roasted asparagus

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!

Close up of cream of asparagus soup in bowl with spoon

Tips for making 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

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.

Grilled bread dipped into soup in mug bowl

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! It’s

For more vegan soup recipes:

5 from 1 vote
Close up of cream of asparagus soup in bowl with spoon
Vegan Asparagus Soup
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 

This Vegan Asparagus Soup is rich and creamy without any cream. It's made with vegetables & roasted asparagus - a quick, easy and healthy recipe for spring!

Course: Soup
Cuisine: American
Keyword: dairy-free, grain-free, simple, Vegan, Vegetarian
Servings: 6 servings
Calories: 143 kcal
Ingredients
  • 2 tablespoon olive oil divided
  • 1 onion chopped
  • 2 cloves garlic minced
  • 2 pounds asparagus ends trimmed and chopped
  • 2 medium Yukon gold potatoes
  • Salt and pepper to taste
  • 4 cups vegetable broth
  • 1-2 cups unsweetened almond milk or vegan half & half
  • 1 lemon juiced
  • Grilled bread for serving
  • Chives for serving
Instructions
  1. Preheat oven to 400°F and place asparagus on a baking sheet. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss to coat and roast for 10-15 minutes until the asparagus slightly softens.

  2. Heat remaining olive oil in a large stock pot over medium heat. Add the onions and garlic and cook until onions are translucent, about 5 minutes.

  3. Add the potatoes, season with salt and pepper, then cook with the onions and garlic for a few minutes. Pour the vegetable broth and almond milk, bring mixture to a boil, then reduce heat to a simmer until the potatoes are tender, about 20 minutes.
  4. Add the roasted asparagus into the pot. Uses an immersion blender to blend the soup until it’s smooth and creamy. You can also do this in batches in a blender.
  5. Stir in the lemon juice and serve with grilled bread and chives, if desired.
Recipe Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge or in the freezer for up to 3 months.

Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

  • Instead of potatoes, you can use cauliflower, rice or even rutabaga.
  • If you can't find vegan better half I used in the video, you can substitute any unsweetened almond milk of choice. If you don't care for it to stay vegan, you can also use regular milk or regular half and half.

Equipment:  I love using my Cuisinart Smart Stick hand blender for blending soups. It's quick and easy and gets me the perfect consistency, without any chunks of vegetables leftover. And it's easier to transferring the soup in batches to a blender.

Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving without any toppings.

Nutrition Facts
Vegan Asparagus Soup
Amount Per Serving
Calories 143 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 518mg 22%
Potassium 591mg 17%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 29.5%
Vitamin C 31.7%
Calcium 16.4%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.

Comments

  • Reply
    Tinajasie
    April 7, 2019 at 2:39 am

    Did it, loved it! My guests (all food Ladies) all wanted the recipe!

    • Reply
      Yumna Jawad
      April 7, 2019 at 6:31 pm

      So glad to hear that! Thanks for sharing!

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