Creamy Vegan Asparagus Soup that is so crazy good, packed with nutrition and literally one of the best soups ever! It comes together in less than 30 minutes, stores great and is a perfect meal prep recipe. Plus it is both vegan and gluten-free.
Creamy Vegan Asparagus Soup! Can you believe it? This Vegan Asparagus Soup is made with simple ingredients, comes together quickly, is super creamy and dairy-free!
It has an incredible punch of flavor combined with a silky texture that will surprise you and have you sharing this recipe like it is your job. Haha!
Nutritious asparagus sautéed with onions, garlic and spices mixed in with potatoes and creamy coconut milk then blended into one of the best soups EVER!!!!
A recipe so good that my husband ate bowls and bowls of it and he claims he doesn’t even like asparagus. How’s that for a healthy, delicious soup the family will devour?
So why is Asparagus good for you?
We hear it all of the time. Eat asparagus at least once a week, it is so good for you! Okay, I get it, it’s a vegetable so it’s healthy right? Yes, that’s true but asparagus has some crazy pumped up health benefits that are pretty amazing!
- It’s packed full of vitamins like A, C, E, and K
- Contains a lot of key minerals like iron, folate, calcium, fiber, and even protein
- Low in fat and calories (obviously since it is a green veggie)
- Full of antioxidants
- Helps with bloating
- Great food for weight loss due to the fiber that can help you stay fuller longer
Check this site out for more nutrition and the benefits of eating asparagus.
When is asparagus in season?
Asparagus has a short season from mid-February to the end of May but if you make this soup you can freeze it and enjoy this nutritious vegan asparagus soup recipe all year round.
Of course, you can buy asparagus at most grocery stores all year round but it is less expensive and more delicious when it is in season, like right now.
Ingredients to make this recipe
How to make this delicious Vegan Asparagus Soup
- Saute some onions and garlic in some olive oil and a little vegan butter until translucent and golden brown. Literally one the best smells in the kitchen!
- Then toss in the chopped asparagus. All of it ends included. You can also save a few of the pretty ends for garnish.
1. Saute onions and garlic 2. Add in the chopped asparagus
3. Saute that all together for a few minutes then add in the diced potato, spices, and season with salt and pepper.
4. Stir and let that cook for a few minutes to wake up the spices ( I used adobo, onion powder, chili powder, and dried basil).
3. Add in diced potato and spices 4. Stir everything together and cook for 2-3 minutes
5. Pour in the vegetable stock and season with more salt and pepper if needed. Let that all come to a boil then simmer on low for 12-15 minutes.
Cooks tip: Adobo seasoning is salty so after you add in the liquid, taste the soup first before adding more salt and pepper.
6. Remove from the heat, add in the nutritional yeast seasoning and coconut milk and stir.
7. Use an immersion blender to blend it all up until it is silky and smooth. Finish it off with a squeeze of fresh lemon juice. So good! Cook’s Tip: You can also blend the soup up in a blender in batches if you don’t have an immersion blender.
8. Serve and garnish with reserved asparagus ends, lemon slices and crispy toasted croutons.
Cooks tip: Blanch (boil in water for 1 minute then transfer to a bowl of ice water for 2-3 minutes). This will make them vibrant green and slightly crunchy which adds some great texture to the soup.
I almost don’t want to admit how simple this is to make since it looks so fancy and tastes like you spent hours slaving over the stove. Don’t worry I won’t tell anyone it took less than half an hour to make. It will be our little secret.
What goes with asparagus soup?
You can certainly pair this with your favorite salad or sandwich or top it with homemade croutons and some pesto or herbs.
I also love these crackers, one of my new food obsessions.
How to freeze asparagus soup
One of the best things about this soup is that it stores and freezes so well!
To refrigerate this soup you want to make sure you let it cool completely and then place it into an airtight container and store it in the fridge for up to 4 days. Then you can have it all week for quick healthy meals or snacks.
To freeze this asparagus soup just place it in an airtight, freezer-friendly container, label it and store it in the freezer for up to 6 months. You can also pour the soup into ice cube trays, freeze, remove from the ice cube trays, place it into a freezer-friendly container and freeze for up to 6 months.
To reheat just let it defrost in the refrigerator and then reheat right in a pan on the stovetop. You can also warm it up in the microwave.
Recipe tips
- Buy fresh asparagus that is bright green and firm. Frozen asparagus will not work in this recipe since it contains more water and will make the soup less flavorful. You also want to make sure to choose asparagus that is firm.
- You can use new red potatoes instead of regular white potatoes. Just make sure to peel them first. You will still need about 1 cup, diced.
- Add in more greens. You can stir in some spinach right at the end before your immersion blend the soup for even more nutrition.
- Mix up the toppings. Add some crispy roasted chickpeas or cheesy homemade croutons.
Did you make this recipe? If so, please leave a comment and rating below. I would love to hear how yours turned out!
Print
Creamy Vegan Asparagus Soup
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 8 people 1x
Description
Creamy Vegan Asparagus Soup that is so crazy good, packed with nutrition and literally one of the best soups ever! It comes together in less than 30 minutes, stores great and is a perfect meal prep recipe. Plus it is both vegan and gluten-free.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion – diced
- 3 cloves of garlic – minced
- 1 tablespoon vegan butter
- 1 bunch of asparagus – chopped
- 1 cup white potatoes – diced
- 1 teaspoon adobo seasoning
- 1 teaspoon onion powder
- 1 teaspoon chili powder
- 1 tablespoon dried basil
- salt and pepper to taste
- 4 cups vegetable stock
- 2 tablespoons nutritional yeast seasoning
- 1 can full-fat coconut milk
- juice of 1 lemon (about 1 tablespoon or more if you really like hints of lemon)
- Extra lemon slices, and croutons or toasted bread for topping and serving
Instructions
- Heat up a medium-size pot or dutch oven on the stovetop with 1 tablespoon olive oil. Add the diced onion to the pot with the olive oil, sprinkle with salt and pepper and sauté until the onions are nice and golden brown and translucent, about 2-3 minutes.
- Add the garlic to the pot and stir. Cook for 1 minute and then add the 1 tablespoon vegan butter. Sauté for 2-3 minutes.
- Stir in the asparagus with the onions and garlic and cook for 2 more minutes.
- Then add in the diced potatoes, adobo, onion powder, chili powder and dried basil. Toss that all together and cook for 1 more minute to wake up the spices and bring out their flavor.
- Pour in the veggie stock and season with more salt and pepper if needed.
- Cover and bring everything to a boil and then simmer on low for 12-15 minutes.
- Remove from the heat, add in the 2 tablespoons nutritional yeast seasoning and the coconut milk and stir.
- Using an immersion blender, blend the soup until it is silky and creamy. It took me about 2-3 minutes. You could also blend this up in a Vitamix or high-speed blender then return the soup to the pot you cooked it in.
- Add in a fresh squeeze of lemon juice. Serve in a bowl and top with fresh lemon slices and croutons.
Notes
- Refrigerate in an airtight container for up to 4 days.
- To freeze: Pour soup into ice cube trays and freeze. Once frozen, remove the cubes from the ice cube trays and store in a freezer – friendly ziplock bag. Label it and store it for up to 6 months. To reheat, just defrost in the refrigerator then reheat in a pan on the stovetop.
- Buy fresh asparagus that is bright green and firm. Frozen asparagus will not work in this recipe since it contains more water and will make the soup less flavorful. You also want to make sure to choose asparagus that is firm.
- You can use new red potatoes instead of regular white potatoes. Just make sure to peel them first. You will still need about 1 cup, diced.
- Add in more greens. You can stir in some spinach right at the end before you blend the soup.
- Mix up the toppings. Add some crispy roasted chickpeas or cheesy homemade croutons.
- Category: Main Course, Main Dishes
- Method: Simmered and blended
- Cuisine: Mediterranean
Keywords: asparagus soup, asparagus recipes, creamy vegan soup, healthy soup recipes
how much vegetable stock? I don’t see a quantity? Thanks.
Hi Nan! Oh my goodness I cannot believe I forgot to add that in the recipe. It’s 4 cups of vegetable stock. I updated the recipe. I cannot thank you enough for letting me know. Greatly appreciated!
Hi Amy, I guessed at 3 cups and it was AMAZING soup. We had a friend over for dinner last night and he LOVED the soup! I can’t wait to make it again. I did blend everything, then about 5 minutes before it was done cooking, I added two more cups of asparagus. It was absolutely divine soup! Thanks so much!
That is so great! I am so happy you all liked it! It’s now a fave in our house for sure.
Amy, this soup looks amazing! I will definitely be trying this.
Thank you Holly! Let me know how it turns out. It’s my new fave!
This soup is amazing! Love the flavor and creaminess. It’s a keeper. Thanks Amy!!!!
Thank you so much!!!