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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!
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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 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.
Equipment
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
SO GOOD!!!
Yay, so happy you liked it!
Amazing! Turn out so good!!!
Yay, I’m so glad to hear you enjoyed it!!
This was delicious!! I did jhuz it up tho. I added a few stalks of celery to the onion, garlic mixture. I also added a few sprigs of fresh thyme. When I added the roasted asparagus, I added two poblano peppers that I roasted with them. It was so flavorful and had a nice kick to it. Definitely a soup I’d make again!
So glad you liked it!
Hi,
does this recipe work also with white asparagus? Thanks! 🙂
Hi Eni! Great question, I’ve never made this recipe with white asparagus, but I don’t see why it wouldn’t work. I hope you enjoy it!
I don’t often rate recipes I find online, but decided to for this one because everyone in my very picky family loved it! I used light cream instead of almond milk and threw in some nutritional yeast, but otherwise I followed this recipe exactly. We topped it with a little hot sauce and your could hear everyone scraping their bowls to get the last drop. I will definitely make this again.
I’m so glad you decided to try this and enjoyed! Sounds perfect!
Delicious!! I am not vegan but I am Dairy Free so I modified this slightly. I used chicken bone broth to increase protein. Reduced lemon to about 1/3 lemon but locking back I would just add to taste which I’m guessing is about 1/2 lemon for my tastebuds. About 1 Tbsp of nutritional yeast and a pinch of cayenne. And at the end I added pinch of truffle salt to my bowl and a dollop of DF sour cream. So delicious!! Thank you for this amazing recipe!!
Thank you! I am glad you enjoyed it with those modifications too. Truffle salt sounds delicious in this!
Can you use/make cashew milk in place of almond milk?
Yes!
For the delicate flavor of asparagus, I prefer to use white pepper rather than black.
I have to give that a try!
How much cauliflower should you use as a substitution?
I would do a 1:1 potatoes to cauliflower substitution!
This is SO yum! I roasted the asparagus and the potatoes. Double yum! Kept everything else the same using almond milk. I’d like to see if I can sub turnip for potato next time. This recipe feels like it’d be great to try all kinds of variations! My son wants bacon in his…Definitely not vegan! Lol
Thank you so much! Let me know if you give that a try and how it turns out.
This soup is SO good! I make it every couple of weeks and has become a staple in our home. Even my 4 year old enjoys it 😊 I love how simple it is to make, and how flavourful it is.
Thank you! I’m so happy that you and your family are enjoying it so much!
Making this for lunch but using rice instead of potatoes.
How much rice? 1 cup?
Cooked or not? If not, then does the quantity of broth remain the same?
Thanks
I would use roughly 2/3 cup of uncooked rice and keep the rest of the ingredients the same.
This is an excellent recipe! It was easy to prepare and I was able to sub allergy friendly oat milk (barista blend) in place of the almond milk. My 7 year old helped me make it and enjoyed a small bowl as well (veggie intake win!). Thank you!
Thank you so much! I love that!
So i didn’t puree the soup. Chopped asparagus, added peas and carrots to thicken soup added potato starch with some oat milk. Use oat milk instead of almond it tastes better and its thicker..brand best planet oat. 😋
I love that! Oat milk is great in soups!
This was a big hit at my house! I used more garlic, and my asparagus took longer to roast. There was unanimous agreement that we should have this again.
That’s amazing! Love that you all enjoyed it!
Just perfect for healthy life . thank you
You’re so welcome!
Delicious. I was lazy so put the asparagus in with the other veg in the pot for a saute before simmering. Thanks from New Zealand, where November is asparagus season!
Thank you! Glad you enjoyed!
DELICIOUS and so easy to make. Roast your asparagus for a wonderful flavor. I used more potatoes than called for in the recipe and less broth. Perfect for that chilly day at home. Good eatin’.
Thank you so much! So glad it hit the spot!
Very tasty base for creating other soups. Did not use potatoes and used less stock. Only one cup with chicken bouillon and two cups oat milk. Omitted the lemon. Also added 1 packed cup spinach for more texture.
Thank you so much! Love its versatility!
I made this tonight for me and my guy. We loved it. Two thumbs up from Portland, OR. The only substitution I made was using oatmilk instead of vegan half and half. I didn’t roast the asparagus as I wanted the prettier green color soup. I just chucked the asparagus in for the final 5 minutes of the simmer and then blended.
That’s so great! I’m glad you both loved it with those modifications!
Just made this for Easter. roasting the asparagus first made it yummier. used almond milk (didn’t have the vegan 1/2 & 1/2- have to find some next time). I will be keeping this one…
That sounds lovely! Hope you had a wonderful Easter!
Yummy! Just made this tonight. I only had russet potatoes so I used those and I had to stretch the recipe to feed more mouths so I added another potato and more broth. Also used oat milk and it was great!
Thank you! I’m glad you were able to make it work!
The recipe is super easy and tastes great. But…if you are going to roast your asparagus your soup will not be a pretty green color. So you sacrifice flavor over aesthetics.
Thank you! Even so, I think the color looks nice!
Easy, quick, tastes creamy yet with no cream and healthy. A good way to have some asparagus sitting in the fridge. Thanks for another great soup recipe.
Would this work with coconut milk?
I’m sure it would! However, if you don’t want to use unsweetened almond milk, you can also use regular milk or regular half and half.
While I loved the roasted asparagus appetizers I stole from the soup (YUM!),
I didn’t really like the mild roasted flavor in the soup (minus .5 star). Also felt like there was
something missing in the flavor profile (minus .5 star). I checked other recipes and they are
much the same–but some suggested that you might add fresh basil, thyme or dill (or chives)
as a topping, so I will try that next time I make it. Appreciate all the great recipes!
Thank you for sharing! Let me know what you think once you’ve tried it with those modifications!
Loved this soup! Very tasty.
Yay! Thank you!
I thought to try this because I had to rescue my asparagus that was losing its freshness. Can I say it came out unbelievably delicious? My family loved it! My only adaptations were 1/2 lemon instead of whole and oat milk instead of almond. I’m sharing link with all my foodie groups! Thank you!!!! ⭐️⭐️⭐️⭐️⭐️
Aww so glad you enjoyed it and you’re sharing with your foodie friends! Thank you!
So yummy. I used rice milk instead of almond milk. Turned out amazing!
That’s awesome!! Thanks so much for sharing 🙂
Delicious. First time I did it I don’t have potatoes but I have nutritional yeast which I used instead. That was so good and tasty my vegan daughter loves it. Then today I have potatoes so I am using that instead. We will see.
That’s great! I hope you liked it second time around with the potatoes 🙂
Loved this recipe. Made it just as written. I will definitely make this one again.
So glad to hear that! Thank you!!
Great recipe! I was short on the asparagus so added fresh spinach at the very end and heated it just enough to wilt it with the potatoes onions garlic and roasted asparagus. Then put it all in the regular blender as I don’t have the immersion blender. Everyone really enjoyed it and they were surprised when I told them it had no dairy ??
Those are awesome substitutions!! So glad everyone enjoyed it and thank you for sharing!!
Did it and i love itt
So glad to hear it! Thanks for sharing!
Did it, loved it! My guests (all food Ladies) all wanted the recipe!
So glad to hear that! Thanks for sharing!