Creamy Asparagus Soup

Creamy Asparagus Soup

This Creamy Asparagus Soup is a velvety, creamy soup, but it doesn’t have any cream.

Creamy Asparagus Soup
Creamy Asparagus Soup

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.

Creamy Asparagus Soup
Creamy Asparagus Soup with Spiced Lemon Roasted Chickpea Croutons

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.

Creamy Asparagus Soup
Creamy Asparagus Soup with Spiced Lemon Roasted Chickpea Croutons

Trimming The Spears

You will need to trim the woody ends from the asparagus spears. It’s easy to see where the woody fibres 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.

Creamy Asparagus Soup
Creamy Asparagus Soup

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 run down 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

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.

Creamy Asparagus Soup
Creamy Asparagus Soup

How To Make Creamy Asparagus Soup

4.89 from 9 votes
Creamy Asparagus Soup
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
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
Instructions
  1. Heat oil in a large stock pot 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.
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16 thoughts on “Creamy Asparagus Soup

  1. Sounds so healthy and looks delicious! I love that you use potatoes instead of heavy cream and make this recipe healthier:)

  2. This soup looks delicious! Asparagus is one of my favorites. I love how you topped it off with roasted spiced lemon chickpeas and pieces of asparagus.

  3. Wooow this looks sooo yummy and creamy! Can’t wait t try it! A warming soup is really needed in here in Sweden right now. 😛 <3

  4. I was saying the other day I need to make asparagus soup. This would be perfect for Easter…and with asparagus season right around the corner, this would be so delicious. The roasted chickpeas are a nice addition, and would add treat crunch.

    1. Hi Gloria, this soup is so perfect for Easter. We usually have fresh local asparagus available here right in time for that weekend, which is so great!

  5. I love asparagus but have honestly never tried asparagus soup before! I’ve printed this recipe and am going to try it soon! And I love how you garnished it with the roasted chickpea croutons! Yummy!

  6. I’m all about the asparagus lately, and I have just the right amount left from a recent recipe to make this soup. Love that it’s creamy without cream, and those chickpeas are the perfect topping!

  7. I love asparagus , it’s the king of spring veggies! Ans I love soup too! Quite a wonderful mix for me! Can’t wait to cook your recipe!

  8. I love that this soup is creamy without cream!
    Asparagus is a great vegetable that we don’t eat enough of around here. I grew some once, and the odd stray spear still comes up!

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