Creamy Asparagus Soup (Best Dairy Free Soup!)

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This soup is a healthy, nutrient packed dish that is silky smooth and amazingly delicious!

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Creamy Asparagus Soup is a delicious nutrient packed soup that has become a regular at our house. Cooked asparagus and onions are blended into a rich broth that produces a healthy, savory dish that is amazingly delicious. For those of you who cannot have dairy, this soup is perfectly creamy without using milk or cream. My toppings of choice are chopped crispy bacon and minced red onion, which add a bit of crunch and zest. This is definitely a soup that you’ll want to add into your dinner rotation, as well!

asparagus soup

What are the benefits of asparagus?

Other than being an absolutely yummy vegetable, the asparagus in Creamy Asparagus Soup is also full of health benefits. Asparagus is low in calories meaning this is a soup that you can enjoy guilt-free! This stalky veggie is also a good source of antioxidants which aid your cells against free radicals and oxidative stress. These antioxidants include vitamin E, vitamin C, and glutathione. So, if the delightful flavor of asparagus isn’t enough to encourage you to try this soup, the health benefits should be.


Favorite Soups


How to make Creamy Asparagus Soup

This recipe may seem intimidating if this is your first time making creamy soup out of vegetables, but it is actually quite simple. A few of the many reasons this is my go-to soup is that it takes very few ingredients (most of which I keep on hand), it is cost effective, and it comes together very easily.

Equipment Used

Ingredient List

Recipe Preparation

  • The first step is to wash and trim the asparagus. When trimming asparagus, you want to remove the white ends of the stalk. The ends can be “tough” and if they are not removed, your soup will become stringy. Once the ends are removed, cut the asparagus stalks into 1-inch pieces.
  • Roughly chop the onion and garlic. Size does not matter here because everything will be blended together at the end. We are using cloves of garlic in this recipe. If you’ve never cut garlic before, the clove is the individual garlic piece that breaks away from the “head.” The clove will have a peeling that needs to be removed prior to chopping.
  • Heat the coconut oil in a large pot over medium heat. I use a large soup pot (or stock pot) for most of my soup recipes. You can use any large heavy-bottomed pot. A thin-bottomed pot could scorch the soup and cause a burnt layer to form on the bottom. This would ruin the flavor of the entire dish.
  • Add onions and garlic to heated pot and sauté until onions are translucent in color and they become fragrant. Add asparagus to the onions and garlic, stirring to combine.
  • Add broth and salt and pepper to the sautéd vegetables. You can use prepared broth for this soup, or make your own using bouillon cubes or granules. I use a product called “Better than Bouillon” chicken broth base for it’s amazing flavor and easy use. It can be found in the soup and broth aisle in most grocery stores. This recipe calls for 1 quart (4 cups) of broth.
  • Cover the pot with a lid and bring soup to a boil until asparagus is fork tender. If the asparagus is not tender, your soup will not be smooth when blended.
creamy asparagus soup
  • When the veggies are tender, take soup off of the burner and allow to cool off. It does not have to cool completely, but you want it cool enough to pour into your blender without it cracking. I use a Ninja blender for soups because it has blades that run all the way to the top of the blender, ensuring a smooth and silky soup. If you do not have a blender, you can use an immersion blender by placing it up and down repetitiously into the pot of soup until it’s smooth.
  • Check Creamy Asparagus Soup for seasonings and pour soup back into the pot on medium heat until heated through.

Creamy Asparagus Soup (Dairy Free!)

This smooth and silky asparagus soup is light, refreshingly delicious, and packed with an abundance of healthy benefits!
5 from 1 vote
Print Pin Rate
Course: gluten-free, healthy, Paleo, Soups and Salads
Cuisine: American
Servings: 4
Calories: 116kcal

Ingredients

  • 1 qt chicken broth 4 cups
  • 1 Tbsp coconut oil
  • 1 Vidalia onion chopped
  • 2 lbs asparagus ends trimmed, and stalks chopped
  • 3 cloves garlic chopped
  • 1/2 tsp salt and pepper

Instructions

  • Add coconut oil to a large heavy-bottomed pot over medium heat. Add onions and garlic and sauté until onions are translucent and become fragrant.
  • Add chopped asparagus, stirring until well combined. Pour chicken broth over asparagus and onions. Add salt and pepper, tasting to check for seasonings.
  • Cover pot with lid and low boil until asparagus is tender, 15 to 20 minutes. Take soup off of burner and allow to cool slightly.
  • Add soup to a blender and blend until smooth. Pour soup back into the pot and heat on medium until heated through.

Notes

Don’t have an upright blender?  You can use an immersion blender for this recipe, but make sure it is blending completely or the soup will not turn out smooth.
 

Nutrition

Calories: 116kcal | Carbohydrates: 17g | Protein: 7g | Fat: 4g | Saturated Fat: 3g | Fiber: 6g | Sugar: 8g

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