This delicious Vegan Asparagus Soup is rich and creamy, without cream. It’s super easy to make with just a few ingredients, one pot and 30 minutes cooking time. This perfect spring soup is low in calories and fat, and it’s gluten and dairy-free, too.
Asparagus is the quintessential veggie of spring. This delicious veggie is showing up in grocery stores and farmer’s markets,and we can’t get enough of it.
We love to use it in to make Asparagus Stuffed Chicken Breasts, or stir fries like this Steak & Asparagus Stir Fry Recipe. We love in salads like this Roasted Asparagus & Halloumi Salad, and even as fries. (Check out Air Fryer Asparagus Fries)
This creamy vegan asparagus soup is another delicious, perfect recipe to enjoy it.
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Why you’re going to love this soup:
- Easy: This vegan cream of asparagus soup is made with simple ingredients in one pot and cooks in 30 minutes.
- Nutritious: Asparagus has great health benefits. It’s an excellent source of vitamin K, and high in folate, soluable fibre, antioxidants (like vitamin C and vitamin E) and potassium. This vegan asparagus soup recipe is a great way to get more of those important nutrients.
- Allergy friendly: This creamy soup recipe is not only dairy-free, but also gluten-free, so everyone can enjoy it.
- Thick and Creamy Unlike a classic cream of asparagus soup, this delicious soup gets its creamy texture from potatoes, not from heavy cream.
- Hearty: This creamy asparagus soup is a great healthy soup when you’re looking for some creamy comfort food. Serve as a light meal on its own, or pair it with a sandwich or salad.
Here’s what we need:
Full instructions and ingredient quantities are in the recipe card at the bottom of this post.
- Olive Oil
- Onion: A white or yellow onion both work great.
- Celery
- Garlic
- Seasonings: Mustard seed, thyme and bay leaf.
- Russet Potatoes Or any starchy potato such as Idaho or Yukon Gold. Waxy potatoes won’t thicken the soup in the same way.
- Vegetable Stock I like to use unsalted or low sodium vegetable broth. This gives you more control of how salty you decide to make the soup. If you want an even creamier soup, you can substitue cashew milk, almond milk, or any other non dairy milk.
- Asparagus Look for fresh asparagus. As asparagus ages, and becomes starchy, and turns into a much blander version of itself. Also, the older the asparagus is, the tougher the stems will be, which can result in stringy soup.
- Lemon Juice Freshly squeezed lemon, rather than bottled juice, is best.
- Dill Fresh dill compliments asparagus perfectly, but you can use other fresh herbs, like chopped basil, or omit.
How to Trim Asparagus
Asparagus stalks have a tough, woody portion on the ends that need to be trimmed. This is easy to do and there are two ways.
- You can use a knife to cut off the ends where they turn from green to white (the white portion is the tough, woody part).
- You can use the bend and snap method. Just hold each end of the stalk and gently bend until it snaps. The stalk will snap right at the spot where it turns tough, and you can discard the ends.
How To Make Vegan Asparagus Soup
- Heat the oil in a large stockpot. Add onion, celery and garlic to the pot and reduce the heat to low-medium. Stir occasionally until these are softened, about 5 minutes.
- Add mustard seeds, bay leaf, thyme leaves and salt to coat. Stir about 1 minute.
- Add the veggie broth, potatoes, asparagus stems and lemon juice to the pot. Bring to a boil, cover and reduce to simmer for 20 minutes.
- Using an immersion blender, puree the soup to a creamy consistency.
- Add the asparagus tips to the soup and simmer, covered for 5 minutes.
- Remove from heat, stir in dill and serve with your favorite toppings (suggestions below).
Serving Suggestions for Asparagus Soup
- Top your soup with homemade croutons or keep it gluten-free and use these delicious Spiced Lemon Roasted Chickpeas.
- You can also top each serving with a swirl of coconut cream (the part that rises to the top of a can of coconut milk).
- Other toppings that work great are crispy fried onions, toasted pumpkin seeds or sunflower seeds.
- Grate some lemon zest or crack some black pepper over each bowl.
- Serve asparagus soup as an appetizer course, or as a main course with chunks of crusty bread or garlic bread.
Recipe Tips
- If you don’t have an immersion blender, you can use a high speed blender or a food processor to puree the soup in batches, then return to the pot to reheat. Be sure to allow the steam from the soup to vent out of the blender or processor to avoid a messy hot soup explosion!
- If you can, use fresh dill for this recipe. If you do need to use dried dill, use 1 teaspoon of dried dill in place of the fresh dill.
- Save the woody ends of the aspagus to make more soup or vegetable broth. Just collect them (and the trimmings of any other favorite vegetables) in a freezer bag in the freezer.
- Because the asparagus tips are tender, they are added to the soup in the last five minutes of cooking time. If you prefer, you can add them along with the stalks.
FAQ’s
If the asparagus stalks are too thick and not fresh, you can end up with stringy soup. Look for thinner, fresh stalks when buying asparagus.
Yes, this recipe freezes well. Allow the soup to cool completely before portioning it into airtight freezer containers. Freeze for up to 3 months. Thaw frozen soup overnight in the fridge before gently reheating in the microwave or on the stovetop over low heat.
You can keep vegan asparagus soup in an airtight container in the fridge for up to 4 days.
Did you make this recipe? Please leave a rating in the comments below and let us know how it turned out. Did you make any changes? We would love for you to share and your feedback is important! Thank you for visiting The Food Blog!
Recipe
Vegan Asparagus Soup
This delicious vegan asparagus soup is creamy, hearty and dairy and gluten-free.
Prevent your screen from going dark
Servings: 6 servings
Calories: 302kcal
Instructions
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Heat oil in a large stockpot over medium heat.
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Add onion and celery, and garlic to the pot, reducing heat to medium-low. Cook, stirring occasionally until softened, about 5 minutes
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Add mustard seeds, bay leaf, thyme leaves, and salt, stirring to coat, about 1 minute
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Add the stock, potatoes, asparagus stems, and lemon juice. Bring to a boil, then reduce heat and simmer, covered, 20 minutes.
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Using an immersion blender, puree the soup to a smooth consistency.
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Add asparagus tips to the soup and simmer a further 5 minutes
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Stir in dill, remove from heat, and serve topped with croutons
Notes
You can top the soup with croutons for serving, or with Spiced Lemon Roasted Chickpeas which make a perfect gluten-free crouton substitute. The lemony crunch they add complements the intense asparagus flavour in the soup.
If at all possible, use fresh dill for this recipe. If you do need to use dried dill, use 1 teaspoon of dried dill in place of the fresh dill.
Because the asparagus tips are tender, they are added to the soup in the last five minutes of cooking time. However, If you prefer, you can add them along with the stalks.
If the asparagus stalks are too thick and not fresh, you can end up with stringy soup. Look for thinner, fresh stalks when buying asparagus.
Storage: You can keep vegan asparagus soup in an airtight container in the fridge for up to 4 days.
Freeze: Allow the soup to cool completely before portioning it into airtight freezer containers. Freeze for up to 3 months. Thaw frozen soup overnight in the fridge before gently reheating in the microwave or on the stovetop over low heat.
Nutrition
Serving: 1serving | Calories: 302kcal | Carbohydrates: 48g | Protein: 19g | Fat: 7g | Saturated Fat: 2g | Sodium: 463mg | Potassium: 1654mg | Fiber: 8g | Sugar: 8g | Vitamin A: 1843IU | Vitamin C: 33mg | Calcium: 118mg | Iron: 8mg
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