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
- 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.
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.
- 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.
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!Print