Low Fat Cream of Asparagus Soup
Creamy yet guilt-free, this Low Fat Cream of Asparagus Soup is a nourishing delight that’s perfect for any time of year. Made with tender asparagus, unsweetened almond milk, and a splash of fresh lemon juice, this recipe delivers velvety richness without the heaviness of traditional cream-based soups. Sautéed onion and garlic add depth to the flavor, while low-sodium vegetable broth keeps it light and heart-healthy. In just 40 minutes, this quick and easy soup becomes a satisfying meal, ideal for lunch or dinner. Serve it warm with a drizzle of almond milk or a sprinkle of freshly cracked black pepper for an elegant finishing touch. Perfect for those seeking a wholesome, dairy-free, and low-fat option, this soup is sure to become a favorite!
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Recipe Information
Ingredients
- 600 grams asparagus
- 1 medium yellow onion
- 2 cloves garlic cloves
- 4 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
Instructions
Rinse the asparagus thoroughly under cold water. Cut off and discard the woody ends, then slice the stalks into 1-inch pieces.
Peel and finely chop the onion and garlic cloves.
Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for about 2-3 minutes until softened and fragrant.
Add the chopped asparagus to the pot and sauté for another 3-4 minutes, stirring occasionally.
Pour in the vegetable broth, then bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for 15 minutes, or until the asparagus is tender.
Allow the soup to cool slightly. Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches using a countertop blender, ensuring the lid is vented to prevent pressure buildup.
Return the pureed soup to the pot. Stir in the almond milk, lemon juice, salt, and pepper. Cook over low heat for an additional 5 minutes, stirring occasionally.
Taste and adjust seasoning as needed. Serve warm, garnished with a drizzle of almond milk or a pinch of freshly cracked black pepper, if desired.
Nutrition Facts
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1904 mg | 83% | |
| Total Carbohydrate | 50.3 g | 18% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 20.4 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 643 mg | 49% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 2305 mg | 49% | |
*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.
