This Creamy Asparagus Soup is a velvety, creamy soup. However, this soup doesn’t have any cream; it’s dairy-free.

The distinctive flavour of asparagus makes this veggie shine in any dish. It is the quintessential veggie of spring, and although you can buy asparagus year-round, spring is the best time to eat it. Asparagus tastes best when it has been recently harvested. This is because soon after harvest the sugars it contains begin to change to starches. And the sweet, tender flavour is what we all love about asparagus. As asparagus ages, and becomes starchy, and turns into a much blander version of itself.  When you can get it, freshly harvested, local asparagus is a treat.

Facts About Asparagus

Asparagus is grown from crowns and it can take 2 -3 years for a crop to be produced from a new crown. It also has a short growing season and is usually harvested in April here in Canada. Did you know that white asparagus is actually green asparagus that is grown without sunlight so that it doesn’t produce chlorophyll? It is a little more tender and sweet than green asparagus, and also more expensive, but worth trying.

Trimming The Spears

You will need to trim the woody ends from the asparagus spears. It’s easy to see where the woody fibers are because the green stems fade to white at the ends. To trim them, hold the spear, one end in each hand, and bend until it snaps. You can also use a knife. But keep those trimmings, because they are perfect for vegetable stocks and soups.

Asparagus Nutrition Info

It’s fantastic when something so good is also so good for you. Not only delicious but nutritious, asparagus is chock full of nutrients. It’s loaded with Vitamins A, C, K, E, and B6, as well as minerals like folate, calcium, and iron. On top of that, asparagus is full of good for your gut soluble and insoluble fiber. Here’s a full rundown on just how good for us this veggie is and the health (and other, surprising) benefits of eating lots of asparagus: 10 Reasons Why You Should Eat More Asparagus

About This Creamy Asparagus Soup

This Creamy Asparagus Soup is thick and creamy without using any cream. I used potatoes in the soup to give it that velvety texture when it gets pureed. And I served the soup topped with Spiced Lemon Roasted Chickpeas which make a perfect crouton substitute. The lemony crunch they add complements the intense asparagus flavour in the soup.

Looking for more asparagus goodness? Try Lemon Pappardelle Asparagus Pasta.

How To Make Creamy Asparagus Soup

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Creamy Asparagus Soup

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

 

A creamy soup without cream, this flavourful velvety soup is gluten-free and vegan.

Course: Soup

Cuisine: Gluten Free, Vegan, Vegetarian

Keyword: spring soup, vegan soup

Servings: 4 servings

Calories: 236 kcal

Author: Colleen

Ingredients

• 2 tbsp olive oil
• 1 large onion diced
• 2 celery stalks chopped
• 1 clove garlic minced
• 2 tsp mustard seeds
• 1 bay leaf
• 2 tsp thyme leaves
• 2 tsp salt
• 2 russet potatoes peeled and quartered
• 8 cups vegetable stock no sodium
• 2 lb asparagus tips removed from stems, and reserved, stems peeled and separated from woody ends
• 2 tbsp fresh lemon juice
• 1 tbsp chopped fresh dill

US Customary - Metric

Instructions

1. Heat oil in a large stockpot over medium heat. 

2. Add onion and celery, and garlic to the pot, reducing heat to medium-low. Cook, stirring occasionally until softened, about 5 minutes

3. Add mustard seeds, bay leaf, thyme leaves, and salt, stirring to coat, about 1 minute

4. Add 6 cups of the stock, the potatoes, asparagus stems, and lemon juice. Bring to a boil, then reduce heat and simmer, covered, 20 minutes.

5. Meanwhile, in another pot, add the remaining two cups of stock, plus the woody end of the asparagus stems. Bring to a boil, then reduce heat to medium and allow to simmer while the soup does, 20 minutes

6. Using a sieve, strain the cooking liquid from the woody ends into the soup, and discard the ends.

7. Using an immersion blender, puree the soup to a smooth consistency. 

8. Add asparagus tips to the soup and simmer a further 5 minutes

9. Stir in dill, remove from heat, and serve topped with croutons

Recipe Notes

If you don't have an immersion blender, you can use a blender to puree the soup in batches. Just be careful to allow the steam from the hot soup to escape from the blender.

Nutrition Facts

Creamy Asparagus Soup

Amount Per Serving (1 serving)

Calories 236 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g5%

Sodium 575mg24%

Potassium 994mg28%

Carbohydrates 38g13%

Fiber 7g28%

Sugar 10g11%

Protein 8g16%

Vitamin A 2825IU57%

Vitamin C 25mg30%

Calcium 85mg9%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.