Extra Easy Healthy Cream of Asparagus Soup
Creamy, comforting, and packed with nutrients, this Extra Easy Healthy Cream of Asparagus Soup is the perfect quick and wholesome meal for any time of year. Made with fresh asparagus and a handful of pantry staples like low-sodium vegetable broth, unsweetened almond milk, and a touch of olive oil, this dairy-free and vegan-friendly soup is rich in flavor without the guilt. Infused with garlic, onion, and a hint of lemon juice for brightness, it’s puréed to silky perfection for a velvety texture that’s both satisfying and light. Ready in just 25 minutes, this asparagus soup is a breeze to whip up on busy weeknights and makes for an elegant starter or a cozy main dish. Garnish with a sprinkle of fresh parsley for the ultimate finishing touch!
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Recipe Information
Ingredients
- 500 grams asparagus
- 1 medium onion
- 2 cloves garlic
- 4 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk (or any non-dairy milk)
- 1 tablespoon olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Trim the woody ends off the asparagus and chop the spears into 1-inch pieces. Set aside.
Peel and finely chop the onion and garlic.
In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes until softened and fragrant.
Add the chopped asparagus to the pot and stir to coat with the onion mixture. Cook for another 2 minutes.
Pour in the vegetable broth and bring to a boil. Reduce the heat to a simmer and let the soup cook for 8-10 minutes, or until the asparagus is tender.
Remove the pot from heat and allow it to cool slightly. Use an immersion blender to purée the soup until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return it to the pot.
Stir in the almond milk, salt, black pepper, and lemon juice. Heat the soup gently over low heat for 2-3 minutes, making sure it doesn’t boil.
Taste and adjust the seasoning, adding more salt, pepper, or lemon juice if needed.
Ladle the soup into bowls and garnish with fresh parsley if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1927 mg | 84% | |
| Total Carbohydrate | 50.8 g | 18% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 20.9 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 660 mg | 51% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2271 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
