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Best Vegan Asparagus Soup: Cream of Asparagus Recipe

  • EspaƱol
Portions: 6 servings

Calories: 146kcal

I’m always on the lookout for great one-dish dinners. That’s why I’m so excited about the vegan asparagus soup recipe I’m sharing with you today. This vegan cream of asparagus soup (without cream) is easy to make and really satisfying, a simple dish that has a very complex taste.

Why I ā¤ļø it • Recipe • Ingredients • Preparation

Vegan asparagus soup.

Vegan asparagus soup.

Why I ā¤ļø it

Once I found out that asparagus is grown locally, I had to share this vegetarian asparagus soup recipe with you. If you've never cooked with asparagus before, fear not, this recipe is foolproof, and you won't go wrong with it, whether you're a vegan or not.

Aside from vegan, this cream of asparagus is keto (no potatoes!), dairy-free and gluten-free, and it is very filling. It’s perfect for a light and easy pick-me-up.

Cream of asparagus soup recipe

This free recipe contains Amazon affiliate links, and I receive a small commission when you purchase, at no cost to you. Thank you!

For such a simple dish, this vegan asparagus soup has a very complex taste, and it is very filling. It's time to make the most of the short asparagus season to enjoy a creamy vegetarian cream of asparagus soup, one of my favorite vegan soup recipes.

Course: Dinner, Lunch
Inspiration: Vegan, Vegetarian
Category: asparagus soup recipe vegan, asparagus soup vegan, keto cream of asparagus
Author: Clara Gonzalez

Prep Time5 minutes mins
Cook Time15 minutes mins
Total Time20 minutes mins

Utensils and tools

  • Pan or skillet
  • Soup pot or Dutch oven
  • Immersion blender or regular blender
Vegan cream of asparagus soup.
Vegan cream of asparagus soup.

Ingredients

  • ¼ cup chopped or slivered almonds, (optional)
  • 3 pounds of fresh green asparagus, [1.2 kg]
  • 3 tablespoons of olive oil
  • 3 tablespoons of onion flakes
  • 4 garlic cloves, crushed
  • ½ teaspoon of cumin seeds, freshly-ground, or cumin powder
  • 2 tablespoons of minced flat parsley
  • 1½ quart [1.5 liter] of vegetable broth
  • 1½ teaspoon salt, (or more, to taste)
  • ¼ teaspoon of black pepper (freshly-cracked, or ground), (or more, to taste)

Preparation

Before starting, please make sure you have all the ingredients and utensils ready.

Step 1: Toast the almonds

Place the almonds in a pan and heat over medium heat. Cook and stir until they become golden brown, but avoiding scorching them (it takes just a few seconds).

Remove from the heat and set aside for when serving.

Step 2: Chop asparagus

Chop the asparagus spears into 1-inch pieces [2.5 centimeters]. Discard about an inch of the hard base of the asparagus stalks (they tend to be a bit too woody).

Chopped asparagus.
Chopped asparagus.

Step 3: Sautee

Heat the olive oil in a soup pot or dutch oven over low heat. Add asparagus, onion flakes, garlic, cumin, and parsley. Cook for five minutes, stirring occasionally so everything cooks uniformly.

Remove the top tips and set them aside for when serving.

Step 4: Blend

Add  the vegetable stock to the pot. Blend the mixture with an immersion blender until it's completely liquified and has a very smooth texture.

Return to the heat and simmer over medium heat until it reaches a rolling boil.

Pot of asparagus soup.
Pot of asparagus soup.

Step 5: Serving

Season with salt and pepper to taste.

Remove from the stove top and serve hot, and garnish with the asparagus tips and the almonds.

Variations

You can substitute 2 cups of the broth for an equal amount of coconut milk to add a bit of a tropical flair to it. If you do so, I'd suggest you switch the olive oil for coconut oil. Add a squeeze of lemon juice when you add the coconut milk.

Top tips

I add the salt at the end in case you just have vegetable broth that is already salted.

Low-carb or keto eater? This is a pretty low-carb dish as veggie soups go but, of course, bread is out of the question, it's a serving suggestion for people on non-low-carb diets.

Serving suggestions

Serve it with some toasted rustic bread.

Vegetarian asparagus soup.
Vegetarian asparagus soup.

Nutritional information

Calories: 146kcal - Carbohydrates: 12g - Protein: 6gFat: 9g - Saturated Fat: 1g - Cholesterol: 0mg - Sodium: 609mg - Potassium: 543mg - Fiber: 5g - Sugar: 5g - Vitamin A: 1715IU - Vitamin C: 15.4mg - Calcium: 90mg - Iron: 5.3mg

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What's asparagus?

Asparagus is the tip of the stalks from a herbaceous plant that grows in temperate climates. It has a mild flavor, and a soft flesh (once cooked), and it's a favorite served as a side dish.

Asparagus varieties

There are two varieties of asparagus, most commonly this green one, and a thicker white one, both are the same plant, only the method of cultivation differs.

Benefits of asparagus

Asparagus is very low in carbohydrates and fats, which makes them perfect for people following diets that restrict these nutrients. It contains vitamin C, vitamin E, vitamin K, thiamin, riboflavin, as well as vitamin B6, calcium, magnesium, and zinc. Other nutrients found in asparagus are rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese, chromium, and selenium [source].

FAQs

Why is my asparagus soup stringy?

Only about the upper part of the asparagus is soft enough to eat. This is more so if the asparagus isn't very fresh. Making a cream of asparagus soup solve this problem as most of the asparagus is blended until it's very smooth.

How long does asparagus soup last in the fridge?

This soup can be stored in the freezer. Freezing it in an airtight container it should be good for two weeks. You can reheat it in the microwave, or thaw and reheat in a saucepan.

What do you do with the tough ends of asparagus?

The very tough end of the asparagus should be discarded, but the rest are perfect to make cream of asparagus soup, which is blended.

Print card

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How to Make Vegan Cream of Asparagus Soup

Ingredients

  • ¼ cup slivered almonds or chopped (optional)
  • 3 pounds pf fresh green asparagus [1.2 kg]
  • 3 tablespoons of olive oil
  • 3 tablespoons of onion flakes
  • 4 garlic cloves crushed
  • ½ teaspoon cumin seeds freshly-ground, or cumin powder
  • 2 tablespoons of minced flat parsley
  • 1½ quart of vegetable broth [1.5 liter]
  • 1½ teaspoon salt (or more, to taste)
  • ¼ teaspoon of black pepper freshly-cracked, or ground, (or more, to taste)

Instructions

Step 1: Toast the almonds

  • Place theĀ almondsĀ in a pan and heat over medium heat. Cook and stir until they become golden brown.
    Remove from the heat and set aside for when serving.

Step 2: Chop the asparagus

  • Chop theĀ asparagus spearsĀ into 1-inch pieces. Discard the lower ends of the asparagus stalks (they tend to be a bit too woody).

Step 3: SautƩe

  • Heat theĀ olive oilĀ in a soup pot or dutch oven over low heat. Add asparagus,Ā onion flakes,Ā garlic,Ā cumin, andĀ parsley. Cook for five minutes, stirring occasionally so everything cooks uniformly.
    Remove the top tips and set them aside for when serving.

Step 4: Blend

  • Add Ā theĀ vegetable stockĀ to the pot. Blend the mixture with an immersion blender until it's completely liquified and has a very smooth texture.
    Return to the heat and simmer over medium heat until it reaches a rolling boil.

Step 5: Serving

  • Season withĀ saltĀ andĀ pepperĀ to taste.
    Remove from the stove top and serve hot,Ā and garnish with the asparagus tips and the almonds.

Notes

Low-carb or keto eater? This is a pretty low-carb dish as veggie soups go, of course, bread is out of the question, it's a serving suggestion for people on non-low-carb diets.

Nutrition

Calories: 146kcal

By Tia Clara, published Apr 13, 2013 on Tia Clara

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  1. Lisa

    August 18, 2015 at 10:29 am

    5 stars
    I lived in the mountains of Jarabacoa for nearly 3 years. We often got packaged crema de esparagos soup. I can't find it anywhere in the states. Can you tell me how to get my hands on it?
    Also, there was a bread we called che-che bread. What is that and where can I find it?

    Reply
    • Tia Clara

      August 21, 2015 at 7:57 pm

      I am sorry to say that I can't tell you where to find cream of asparagus. I made this with fresh asparagus.

      I haven't heard about che-che bread, but will ask around.

      Reply
  2. Howie

    August 20, 2014 at 4:50 pm

    Looks absolutely delicious. Will try this one soon!!

    Reply
  3. george deane

    July 01, 2014 at 10:29 am

    5 stars
    Just tried this recipe and found it be worthy of including it int my permanent soup repertoire. Just one alteration. I mixed the vegetarian broth with coconut milk. The latter enhances the flavor considerably.

    Reply
  4. Miriam Tavarez

    April 09, 2014 at 7:23 pm

    Beautiful writing and presentation. Sounds delicious!
    Thank you!

    Reply
  5. Tolu

    July 13, 2013 at 5:05 am

    This cream of asparagus soup looks delicious...Your pictures are beautiful...Please, can I know what blender you used? Thanks

    Reply
    • Tia Clara

      September 17, 2013 at 9:34 am

      Thank you so much! I used a regular immersion blender.

      Reply
  6. Suzanne Perazzini

    April 04, 2013 at 4:24 pm

    What beautiful, light-filled photos! Cumin is my outright favourite spice and I put it in everything except my baking. But each to their own as you long list of relatives with aversions attests to. Having a good memory ar at least a good list would be essential. Fortunately my husband will eat anything though my son has some dislikes.

    Reply
    • El bocado de la huerta

      April 10, 2013 at 9:19 am

      Que rica crema.
      Una estupenda fotografia.
      Un saludito

      Reply

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Hi, I'm TĆ­a Clara! I have been a recipe developer, and recipe writer for 20+ years, and here I share my easy recipes you'll love.

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