Portions: 6 servings
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.
Vegan asparagus soup.
Why I ❤️ 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
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- 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)
Before starting, please make sure you have all the ingredients and utensils ready.
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.
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).
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.
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.
Season with salt and pepper to taste.
Remove from the stove top and serve hot, and garnish with the asparagus tips and the almonds.
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.
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.
Serve it with some toasted rustic bread.
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
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.
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].
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.
This is just a printer-friendly summary, some useful details are found in the recipe above.
How to Make Vegan Cream of Asparagus Soup
- ¼ cup sliced almonds or chopped (optional)
- 3 pounds fresh green asparagus [1.2 kg]
- 3 tablespoons olive oil
- 3 tablespoons dry onion flakes
- 4 garlic cloves crushed
- ½ teaspoon cumin freshly-ground, or cumin powder
- 2 tablespoons minced parsley
- 1½ quart vegetable broth [1.5 liter]
- 1½ teaspoon salt (or more, to taste)
- ¼ teaspoon black pepper freshly-cracked, or ground, (or more, to taste)
- Place the almonds 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.
- Chop the asparagus spears into 1-inch pieces. Discard the lower ends of the asparagus stalks (they tend to be a bit too woody).
- 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.
- 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.
- Season with salt and pepper to taste.Remove from the stove top and serve hot, and garnish with the asparagus tips and the almonds.
Originally published on Apr 13, 2013