Creamy Asparagus Soup Recipe

Healthy asparagus soup is dairy-free and delicious. Creamy vegan soup bulks up using cauliflower and parsnips for a thick and satisfying gluten-free blended soup.

This post has been updated from the original posted in 2016.

Vegan Creamy Asparagus Soup….I know, it doesn’t sound very sexy…but it’s cozy and beautiful, with just the right texture and taste…everyone will LOVE it!

A simple recipe for creamy asparagus soup that’s hearty, filling and absolutely delicious. It’s a vegan asparagus soup recipe that is made creamy with nutritious vegetables like cauliflower and parsnips so it’s dairy-free, no cream needed.

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. When asparagus are in season, I make this nourishing soup all the time.

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.

1. Choose a glass container that will hold all your asparagus standing upright in an inch of water.
2. 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.
3. Place the bunch of asparagus (with the rubber bands on) into the glass container. Fill with water to come up about an inch. Continue with each bunch, cutting off a fresh end and place the them into the water.
4. Place the glass container with asparagus spears standing upright into the fridge. You don’t need to cover them.

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 vegan soup that’s also gluten-free.
• Hearty and satisfying, simple and cozy.
• Make ahead….or make at the last minute. It will taste great, either way.

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: Another wholesome flavor builder!
• 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 make asparagus soup from scratch

First you’ll trim your asparagus spears into 1-inch pieces. Set aside the tips to roast.

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. I also give directions to make them on the stovetop, which is a bit more hands on.

1. Add onions and celery to pot. Saute in olive oil, or if oil-free, use a Tablespoon or two of veggie broth to be sure the pot isn’t dry.
2. Stir in salt plus white pepper and cook until translucent.
3. Layer in the cauliflower, asparagus pieces, parsnips and fresh thyme.
4. Cover with veggie broth.
5. Bring to a boil and then reduce heat to a simmer.
6. Cook until veggies are tender, about 25 minutes.
7. Turn off heat and use an immersion blender to puree.
8. Continue to blend until all chunks of veggies are pureed. You can also do this in batches in a blender.
9. Vegan asparagus soup is finished when uniform and smooth.

More Asparagus Recipes

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📖 Recipe

Creamy Asparagus Soup

Author: Debra Klein

Healthy asparagus soup is dairy-free and delicious. Creamy vegan soup bulks up using cauliflower and parsnips for a thick and satisfying gluten-free blended soup. Asparagus tips are cooked separately with garlic for a fun garnish that is bursting with flavor.

5 from 42 votes

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Soup

Cuisine American

Servings 6 servings

Calories 144 kcal

Equipment

• ▢
  Dutch oven
• ▢
  Half Sheet Baking Pans
• ▢
  Hand blender

Ingredients

  

1x2x3x

• ▢ 2 bunches asparagus
• ▢ 2 Tablespoons olive oil* divided
• ▢ 1 yellow onion diced (approximately 1 1/2 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 3/4 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

NO OIL: for a no oil soup, skip the olive oil and saute the veggies in 2 Tablespoons veggie broth, adding more as needed to keep the pan from getting too dry. When roasting the asparagus tips, give them a quick spray of water before putting them in the oven. They should sweat enough to help the garlic stick when you add that in.

VEGGIES: Amounts do not have to be exact for this recipe to taste delicious and have the perfect texture. Use what you have, even if it’s a bit more or a little less. The approximate quantities are just for guidance. For example, if you don’t have a fresh cauliflower, you can use frozen florets…so it’s helpful to know that you need about 2 cups of florets.

FRESH HERBS: If you don’t have fresh thyme, you can use 1/2 teaspoon dried thyme in the recipe. I think fresh herbs add a great burst of flavor in the garnish, so use whatever fresh herbs you DO have. Oregano, basil, parsley or cilantro are all good choices.

Nutrition

Serving: 1gCalories: 144kcalCarbohydrates: 21gProtein: 5gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 5gCholesterol: 1mgSodium: 301mgFiber: 7gSugar: 8g

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!