Creamy and Healthy Asparagus Soup Recipe

Truly fast, creamy, and flavorful asparagus soup utilizes cauliflower to give that it luscious texture without cream or dairy. Make-ahead friendly and perfect for autumn and winter. Vegan, gluten-free, and dairy-free diets will appreciate this delicious soup recipe!


Are you looking for an easy soup that brings the whole family to the dinner table? My Easy Lasagna Soup is on the table in 30 minutes. It's a simple recipe that makes a perfect light supper or serve with breadsticks + a salad for a full meal.



join the 30 day soup mania

30 days of our readers favorite soup recipes straight to your inbox. Plus over 15 homemade spice mix recipes. AND everything in a downloadable recipe book.

Asparagus Soup Key Ingredients:

  • Onion. I prefer to use a yellow onion but a red onion or white onion would be great.
  • Garlic. Just a clove or two is all you need.
  • Asparagus. You'll need 2 pounds of fresh asparagus for this recipe, usually 2 bundles. In asparagus season you'll easily find this at the farmer's market.
  • Cauliflower. I like to buy a head of cauliflower to make this creamy soup but sometimes grab a bag of florets to save time.
  • Vegetable broth. Chicken broth or chicken stock works great, as well. For even more asparagus taste, use asparagus stock if you can find it.

Optional:

  • Parmesan cheese. Serve with a sprinkle of parm cheese on top. That creamy, salty cheese adds so much!
  • Lemon juice. A tablespoon of lemon juice brightens up the soup. If you have it, add a bit right before you blend it.
  • Coconut Milk, heavy cream, sour cream, or Greek yogurt. Serve with a swirl of creaminess for an additional flavor punch.

Granted, there are a good many kids that will see the bright green color of this soup and say no thank-you. And, many kids haven't yet developed delight in the asparagus taste. However, this is a silky soup with a mild asparagus flavor and I can't think of of a better way to politely + gently introduce them to the wonder of asparagus.

How to Make Asparagus Soup with No Cream:

Utilizing cauliflower is my favorite way to give blended soups a creamy consistency without needing to add dairy.

  • Heat olive oil in a large saucepan, add chopped onion, and sauté until translucent. Add garlic cloves and sauté for two more minutes until garlic is fragrant.
  • Chop cauliflower into florets and add them to the pot. At the same time add asparagus tips (remove the hard tip, about 1’’ of the bottom end of each asparagus) and vegetable broth. note: that cauliflower gives the soup creamy and yummy texture without needing to add heavy cream!
  • Bring the pot to simmer, covered, for 30 minutes on medium heat or until everything is tender.
  • Process the soup in batches until creamy. Be careful not to overfill the food processor or it will make a mess in your kitchen! Alternatively, use an immersion blender or hand blender (be careful!) to blend it in a single batch.
  • Divide the soup into individual bowls. Serve warm with a healthy shake of black pepper.

For extra flavor (but an extra step): Add ONLY the hard ends of the asparagus spears (the bottom woody ends that you cut off) with the cauliflower and save the asparagus tops. Simmer, covered, for 15 minutes. Remove the asparagus pieces and toss. Add the saved asparagus spears and simmer the soup an additional 20 minutes for a total of 25 minutes. Continue the recipe as written.

To store:

Store leftovers in an airtight container, in the fridge, for up to 4 days. Because this soup doesn't have dairy it freezes well. Allow it to cool, pour it into a ziplock bag or other freezer container and freeze for up to 3 months. Thaw in the fridge prior to re-heating.

creamy asparagus soup

Creamy Asparagus Soup

Truly fast, creamy, and flavorful soup option. Make-ahead friendly, perfect for autumn and winter.
No ratings yet
Prep Time 15 mins
Cook Time 30 mins
Course Soup
Cuisine American
Servings 4 servings
Calories 158 kcal

Ingredients
  

  • 2 tbsp olive oil
  • 1 yellow onion
  • 3 cloves garlic
  • 2 pounds asparagus
  • 1 small cauliflower head
  • 4-5 vegetable broth
  • ½ tsp salt
  • ½ tsp black pepper

Instructions
 

  • Heat olive oil in a large pot, add chopped onion, and sauté until translucent. Add garlic cloves and sauté for two more minutes until garlic is fragrant.
  • Chop cauliflower into florets and add them to the pot. At the same time add chopped asparagus (remove the hard tip, about 1’’ of the end of each asparagus) and vegetable broth.
  • Bring the pot to simmer, covered, for 30 minutes or until everything is tender.
  • Process the soup in batches until creamy. Be careful not to overfill the food processor or it will make a mess in your kitchen! Alternatively, use an immersion blender to blend it in a single batch.
  • Divide the soup into individual bowls. Serve warm.

Notes

Optional: select a few asparagus nice tips to garnish at the end. I usually sauté those tips with a drizzle of olive oil until slightly golden.
This soup is absolutely creamy as it is, but feel free to add some coconut or regular heavy cream before serving.

Nutrition

Calories: 158kcalCarbohydrates: 19gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 344mgPotassium: 941mgFiber: 8gSugar: 8gVitamin A: 1719IUVitamin C: 85mgCalcium: 98mgIron: 6mg
Keyword asparagus, soup
Made this recipe?Mention miznelliebellie or tag #NBRecipes!

Leave a Comment

Your email address will not be published.

Recipe Rating




Scroll to Top