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This Creamy Vegan Asparagus Soup is perfectly smooth and rich and is made from fresh veggies and warm spices. It takes less than 30 minutes to make it and it is a wonderful spring recipe.
I love spring because it means so many wonderful vegetables are in season, like asparagus. It is so abundant this time of year and I am always looking for ways to use it. Like in this incredible asparagus soup that is so delicious and simple to make.
I also love to use it in this Crustless Asparagus and Mushrooms Quiche that is also a reader favorite!
Why you will love this healthy soup recipe
- Low in fat and calories
- It makes a great appetizer or main dish
- Vegan
- Gluten free
- Dairy free
- You can make it in under 30 minutes
- Rich and creamy soup that is also light and packed with flavor
- It stores great and is a wonderful meal prep recipe!
Is Asparagus good for you?
Asparagus is an amazing vegetable that is good to have in your diet. I like to eat it at least once a week with some proteins likes mushrooms, beans or eggs. It is also inexpensive and is a low maintenance veggie that I think is delicious! Here are some benefits to eating asparagus.
- 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.
Vegan Asparagus Soup Ingredients
- Asparagus – raw, uncooked, fresh asparagus is what is used in this recipe. Frozen asparagus will not work as well.
- Potatoes – I used baby Yukon Gold potatoes but red potatoes will also work.
- Onion and garlic – to give the soup some extra good flavor.
- Non-dairy milk – any non-dairy milk will work, make sure it is unsweetened.
- Vegetable stock – homemade or store-bought is fine.
- Olive oil and butter – to help sauté the veggies and bring out their flavor
- Spices – the flavor enhancers of the dish that really bring it to a whole new level.
How to make this dairy free Asparagus Soup
- In medium soup pot or dutch oven, sauté the onions and garlic in some olive oil and a little vegan butter over medium heat until translucent and golden brown.
- Then toss in the chopped asparagus. All of it, ends included. You can also save a few of the pretty ends for garnish.
3. Sauté that all together for a few minutes then add in the diced potatoes, spices, and season with salt and pepper.
4. Stir and let it all cook for a few minutes then add in the vegetable stock and some more salt and pepper to taste, if needed.
5. Stir everything together then cover the pot and bring everything to a boil then simmer on low heat until the potatoes are tender and cooked through, about 12-15 minutes.
6. Then remove the soup from the heat and use an immersion blender to blend the soup until smooth and creamy. Finally, stir in the coconut milk and nutritional yeast if using. Finish it off with a squeeze of lemon to really bring out the flavors.
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 with some crusty bread, extra lemon and a few asparagus ends on top. I also added a sprinkle of hemp seeds for even more nutrition.
Cooks tip: Blanch the asparagus ends (boil in water for 1 minute then transfer to a bowl of ice water for 2-3 minutes). This will make it vibrant green and slightly crunchy which adds some great texture to the soup.
Recipe Tips
- Buy nice, green ripe Asparagus that have closed ends and are firm. I used larger, organic asparagus and it made for a nice creamy soup.
- Use smaller Yukon Gold potatoes or baby red potatoes since they cook faster and help make the soup creamy without adding any cream.
- For a nice smooth soup, use an immersion blender.
- Save a few of the pretty ends of the asparagus and blanch them in cold water then top the soup with them for a nice garnish.
Can you freeze creamy asparagus soup?
Yes you can! To freeze this soup, let it cool completely. Then transfer it to a freezer-friendly bag and lay it flat in the freezer and store it for up to 3 months. You can also pour the cooled soup into ice cube trays, freeze then transfer the frozen cubes to a freezer-friendly container and freeze them for up to 2 months.
Can you reheat asparagus soup?
Yes, you can store this soup in an airtight container in the refrigerator after it has completely cooled for up to 4 days. Easily reheat it in the microwave in portions or on the stovetop.
If reheating from a frozen state, let it sit in the refrigerator overnight to defrost then reheat as directed above.
Serving suggestions
I love to serve this soup with some whole grain crackers, Crispy Smashed Potatoes, Sweet Potato Chips or Naan Bread. It would also be great with this Vegan Sandwich or this Hummus Wrap as a complete meal.
More Healthy asparagus recipes to try!
Did you make this recipe? If so, please leave a comment and rating below. I would love to hear how yours turned out!
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Creamy Vegan Asparagus Soup
- Total Time: 30 minutes
- Yield: 8 people 1x
- Diet: Vegan
Description
This Creamy Vegan Asparagus Soup is perfectly smooth and rich and is made from fresh veggies and warm spices. It takes less than 30 minutes to make it and it is a wonderful spring recipe.
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 garlic powder
- 1 teaspoon chili powder
- 1 tablespoon dried basil
- salt and pepper to taste
- 3 cups vegetable stock
- ⅓ cup non-dairy milk (unsweetened)
- 2 tablespoons nutritional yeast seasoning – optional for a nice cheesy flavor
- juice of 1 lemon – optional but so good
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, garlic 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, until the potatoes are fork tender.
- Remove from the heat and use an immersion blender to 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.
- Then stir in the milk and nutritional yeast, if using.
- Add in a fresh squeeze of lemon juice. Serve in a bowl and top with hemp seeds and asparagus ends.
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 3 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.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course, Main Dishes
- Method: Stovetop
- Cuisine: Mediterranean
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.
Great soup! Loved the spice and basil! Thanks for the recipe
Thank you Connie! It is so simple but so good. Glad you enjoyed it!
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!!!
Do you peel the baby white potatoes first?
Hi Cheryl, if you are using thin skinned potatoes like Yukon gold, then there is not need to peel the potatoes.