Creamy Vegan Asparagus Soup without Cream is dairy-free and delicious! This pureed vegetable soup uses cauliflower and parsnips for a thick and satisfying vegan soup. The asparagus tips are roasted with garlic for a delicious topping. A must make for spring asparagus season!
This post has been updated from the original posted in 2016.
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This Simple and Easy Recipe for Creamy Asparagus Soup without Cream is exactly what you want to make when asparagus is in season! I know, it doesn’t sound very sexy…but Vegan Cream of Asparagus Soup is cozy and beautiful, with just the right texture and taste…everyone will LOVE it!
Asparagus tips are cooked separately with garlic for a fun garnish that is bursting with flavor. Blended vegan soups, like this are easy to make and so satisfying….this nourishing soup is thickened with vegetables like cauliflower and parsnips, so it’s dairy-free and no cream is needed…. no fillers, starches or other processed ingredients are used.
Why you’ll love this soup
- It’s so tasty…and those garlicky tips really add a scrumptious touch.
- Asparagus taste sweet, but they’re low on the glycemic index…great if you’re watching your sugar intake.
- Super easy to make.
- Nutrient dense….low in calories, high on nutrition.
- Perfect for meal prep and freezer friendly.
- Deliciously creamy….and dairy-free.
- Plant-based, with vegetables to thicken….so no thickeners or starches.
- Hearty and satisfying, simple and cozy.
- Make ahead….or make at the last minute. It will taste great, either way.
Looking for more Healthy Passover Recipes? Discover new and exciting ways to enjoy Kosher for Passover Recipes while maintaining a balanced diet with Vegetarian and Vegan Recipes for Passover.
Ingredients and Substitutions
This easy soup recipe is made from wholesome plant-based ingredients. Without processed ingredients, it’s a perfect Passover recipe, no substitutions needed.
- Asparagus: High in fiber, antioxidants, vitamins A,C,E, K as well as folate, iron, copper and calcium. Asparagus helps control bloat and gas, promoting digestive health with prebiotics.
- Onions: Leeks or scallions would also work well in this recipe to build flavor.
- Cauliflower: A nutritious blank canvas that’s high in fiber and antioxidants. Perfect for adding bulk that makes this soup creamy without adding dairy.
- Parsnips: More fiber, plus potassium, vitamin C and Folate. Parsnips are also anti-inflammatory and anti-fungal and they add flavor plus additional creaminess to this vegan soup.
- Celery: Substitute with fennel or bok choy.
- Fresh thyme: Fresh herbs add so much flavor. You can use dried thyme in the recipe, but try to get some fresh herbs….sub oregano, parsley, cilantro or basil….for garnish.
- Garlic: roasting the tips of the asparagus with garlic makes a super tasting garnish.
- Sea salt + White Pepper
- Veggie Broth: It’s easy to make your own with this veggie stock recipe. If you buy it pre-made, be sure to read the ingredients on the label to make sure you know what’s in the broth you’re buying.
How to buy and store asparagus
Fresh asparagus can be found from February through June. They will be bright green with no signs of shriveling. When buying asparagus, look for stalks that are able to stand up straight, with tips that are closed and compact. Spears should be firm to the touch and have a smooth texture.
It’s important to store your asparagus properly so they’ll stay fresh until you’re ready to use them. As soon as you get back from the grocery. or farmer’s market, cut end off asparagus and store in standing water in the fridge. They will stay fresher longer and the tips won’t get moist and moldy.
Choose a glass container that will hold your asparagus standing upright in an inch of water. LEAVE THE RUBBER BANDS ON. This is important, especially if you’ve chosen a storage container with low sides. Make a fresh cut off the woody ends.
Place the bunch(es) of asparagus into the container with an inch of water. Place the container with asparagus spears standing upright into the fridge. You don’t need to cover them.
How to make asparagus soup from scratch
First you’ll trim your asparagus spears into 1-inch pieces. Set aside the tips to roast. The rest of the asparagus will be used to make the soup.
Saute onion and celery in olive oil or veggie broth. Stir in sea salt and white pepper and cook until translucent.
Add chopped cauliflower and parsnips, asparagus pieces (except for the tips) and fresh thyme. Cover with veggie broth.
Bring to a boil, then reduce to simmer. Cook over medium-low heat until all vegetables are tender, about 25 minutes.
Turn off heat and use an immersion blender to puree. Continue to blend until all chunks of veggies are pureed. You can also do this in batches in a blender.
While the soup is cooking, make the garlicky asparagus tips to be used as garnish. The easiest method is to roast them in the oven.
Roast on 400 for about 6 minutes. They’ll be bright green and still a bit crisp. See the recipe card for details and also for stovetop directions.
Debra’s Pro Tips
- For an even creamier blended vegetable soup with super smooth texture, transfer to high powered blender to puree, leaving the lid askew for the steam to escape.
- Buy an extra bunch of asparagus to have even more garlicky roasted asparagus tips to top your soup with.
- Serve this creamy dairy-free asparagus soup with a simple green salad for a complete meal!
- This makes a great cold asparagus soup in the warmer months…make as directed, chill and serve.
How to Store and Reheat
- Store cauliflower asparagus soup in an airtight container in the fridge for up to a week. Store roasted asparagus tips separately…if you haven’t eaten them all.
- Freeze completely cooled soup in freezer safe containers for 3 months.
- Reheat gently in a saucepan or soup pot over medium heat until heated through.
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📖 Recipe
Creamy Asparagus Soup
Ingredients
- 2 bunches asparagus
- 2 Tablespoons olive oil* divided
- 1 yellow onion diced (approximately 1 ½ cups)
- ½ teaspoon sea salt
- ½ teaspoon white pepper
- 2 stalks celery sliced, about 1 cup.
- ¼ head cauliflower chopped, about 2 cups.
- 2 parsnips peeled and diced, about 1 cup.
- 2 teaspoons fresh thyme leaves
- 6 cups veggie broth
- 2 cloves garlic pressed
Instructions
- Preheat oven to 400. If you’re using the stovetop method to cook the tips, then skip this step.
- Cut off woody ends to asparagus. Trim spears into 1" pieces. Put aside ¾ of the tips to roast and use as a topping.
- Prepare remaining veggies: dice onion, slice celery, chop cauliflower and dice parsnips.
- Heat olive oil* in stockpot over medium heat. Saute onion and celery, stirring occasionally for 3-4 minutes. Sprinkle with salt and pepper and mix well. Continue to cook until onion is translucent.
- Add cauliflower, parsnips, asparagus pieces, thyme and mix well.
- Stir in broth and gently bring to boil. Reduce heat so soup simmers uncovered for about 25 minutes, until vegetables are tender.
- Meanwhile, prepare the asparagus tips for soup garnish. OVEN ROASTING METHOD: Place asparagus tips on small rimmed baking tray. Drizzle with remaining Tablespoon olive oil, sprinkle with a pinch of sea salt and toss to coat. Roast in preheated 400 degree oven. Set timer for 3 minutes. Leave oven on, remove asparagus and add garlic and a pinch of sea salt, tossing to distribute evenly. Roast for an additional 3 minutes. Asparagus should be bright green and still have some bite to them. STOVETOP METHOD: Heat small skillet over medium heat and swirl olive oil into pan. Add asparagus and toss often for about 3 minutes when they turn bright green. Make sure asparagus still has some bite and then add the pressed garlic, tossing constantly for one minute. Set garlicky asparagus tips aside.
- When soup is done—it will take about 25 minutes for all the veggies to become tender—use an immersion blender to puree. You can also transfer in batches to a regular blender.
- Ladle into bowls and garnish with some freshly ground black pepper and a few garlicky asparagus tips.
- Soup will stay good in the fridge for 5 days or the freezer for 3 months. Gently reheat on the stove over medium-low heat until heated through.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
FOODHEAL
The colors are bright making me long for Spring and Summer. I like that you roasted the asparagus, they obviously give a very delicious tasty note. This is a plant-based soup that I’ll love to try out.
Debra Klein
Excellent….yes, those asparagus tips are my favorite part of this tasty soup.
Brynn McDowell
I never knew that tip about storing asparagus….it’s one of my favorite spring veggies so I can’t wait to try it out. Plus this recipe sounds fantastic, love that it’s dairy free but still so thick and creamy.
Debra Klein
It makes sense….that is the way they display them at the grocery store..upright and in an inch of water.
Brynn McDowell
Love that tip for storing asparagus…I never knew that and it’s one of my favorite spring veggies so I can’t wait to try it.
This soup sounds delicious, plus you can’t beat that creamy and thick texture without having to use any cream.
Debra Klein
Asparagus are a favorite here too!
Jai
I usually have asparagus on hand but I have never thought of making soup! I love the idea of using the cauliflower to add body and make it dairy free.
Debra Klein
Using cauliflower in blended soups works in many varieties since the cauliflower has a neutral flavor. I do it all the time….you can thicken sauces that way too.
Kay
It a great winter warmer, absolutely love asparagus and with this soup it was superb 🙂
Great tips with storing the asparagus and being dairy free was a big bonus for my partner, thanks for sharing!!
Debra Klein
Awesome….glad you both enjoyed it.
Sandi Silverberg
Looks great but I cant use Cauliflower due to IBS. Is there an alternative I can use? I usually skip over all recipes containing cauliflower.
Debra Klein
No problem…use another light colored vegetable like parsnips…or even carrots would work.