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    Home » Recipes » Soups

    Creamy Asparagus Soup

    Published: Nov 19, 2021 · Modified: Jul 13, 2024 by Lauren Kelly · This post may contain affiliate links.

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    This delicious creamy asparagus soup is so simple to make, healthy, gluten free, dairy free, vegan and low carb! This yummy soup doesn't even have any cream in it and will be ready in no time.

    Creamy asparagus soup in a gray bowl with three asparagus spears on top and a bottle of olive oil behind it.Pin

    Everyone has a favorite vegetable, right? Mine has always been and will always be asparagus.

    The funny thing is that growing up I hated asparagus and my kids don't like it either. Hopefully they will come around and like it when they get older just like I did.

    Recently, I ordered asparagus soup at a local restaurant and I instantly fell in love. I wanted to recreate it using pureed cauliflower for the "cream" and I am so happy I did.

    Who else loves soup and eats it all year long?

    If you are looking for some other recipes, you have to try this Creamy Cauliflower Soup, Creamy Vegetable Soup and this Easy Minestrone Soup. They are delicious all year long.

    Why You Should Make This Creamy Asparagus Soup

    Please know that I am not against using heavy cream, I actually use it in many low carb recipes. But this time I really wanted to make a super light soup that is vegan, healthy and really filling.

    I will always choose homemade soups over ones that come in a can for obvious reasons. They always taste better, especially when you use fresh vegetables.

    This is so simple to make and will be ready in a little over 30 minutes. I love a soup with little prep time and that can stay in the refrigerator for a quick lunch or dinner for the week.

    If you want to add some protein to this creamy asparagus soup, shredded chicken or white beans would be delicious and would keep it vegan.

    Recipe Ingredients

    Ingredients on a white background or small white pitchers or white bowls and asparagus spears on a wood board.Pin
    • Extra virgin olive oil - My absolute favorite and I use it in most of my recipes.
    • Onion - I used yellow onion because of its strong flavor and versatility.
    • Garlic - Oh how I love my garlic. It adds so much flavor and depth especially when paired with onion.
    • Asparagus - I always choose asparagus with firm stalks and smooth texture. Be careful not to choose asparagus spears that are limp and should have a rich green color.
    • Cauliflower - When choosing the cauliflower head, make sure its firm and not soft. It should be white and compact.
    • Vegetable Broth - I use the low sodium vegetable broth to cut back on sodium.

    How To Make This Creamy Asparagus Soup

    Heat olive oil in a large pot, add chopped onion, and sauté until translucent. Add garlic cloves and sauté for two more minutes until garlic is fragrant.

    Chopped onions in a skillet and a white bowl of garlic is about to be poured in the skillet.Pin

    Chop cauliflower into florets and add them to the pot. Next, chop the asparagus (remove the hard tip, about 1’’ of the end of each asparagus) and vegetable broth to the pot. Bring the pot to simmer, covered,  for 30 minutes or until the vegetables are tender to a fork.

    Chopped onions and garlic in a skillet and a white bowl of cauliflower about to be put in the skillet.Pin
    Chopped asparagus in a skillet with a white pitcher of broth about to be poured in the skillet.Pin

    Add mixture to a food processor and pulse the soup in batches until creamy. Be careful not to overfill the food processor or the mixture will go everywhere!

    trust me, I have learned this from experience.

    Asparagus and cauliflower mixture in a food processor.Pin
    Food processor with asparagus cauliflower mixture completely blended.Pin

    Pour soup into 4 individual bowls and enjoy!

    Creamy asparagus coup in a grey bowl with three asparagus spears in the middle and a grey and white striped towel to the left of it.Pin

    Recipe FAQ's and Expert Tips

    Does this creamy asparagus soup freeze well?

    Yes this soup freezes really well. Allow the soup to fully cool, pour into airtight containers and freeze for up to 6 months.

    Can you cook the ends of asparagus?

    The ends of asparagus spears are very rough and should be trimmed about one inch off the bottom.

    How long will this soup last in the refrigerator?

    If you place the cooled soup in an airtight container it will last for up to 4 days.

    Creamy asparagus soup in a grey bowl with three asparagus spears in the middle and a small white bowl with salt and pepper in it.Pin

    Related Recipes

    Quinoa Vegetable Soup from Lauren Kelly Nutrition

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    Slow Cooker Thai Chicken Soup from Lauren Kelly Nutrition

    Keto Creamy Tuscan Soup from All Day I Dream About Food

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    Creamy Asparagus Soup

    This Creamy Asparagus Soup is so simple to make, vegan, low carb, gluten free and delicious!
    5 from 12 votes
    Print Pin Rate
    Course: brunch, lunch, Main Course, main dish, meatless, Side Dish, Soup, vegetarian
    Cuisine: American
    Diet: Diabetic, Gluten Free, Vegan
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 4 people
    Calories: 126kcal
    Author: Lauren Kelly

    Ingredients

    • 2 teaspoons extra virgin olive oil
    • 1 yellow onion
    • 3 cloves garlic
    • 2 pounds asparagus
    • 1 small cauliflower head
    • 4 cups vegetable broth
    • ½ teaspoon salt
    • ½ teaspoon pepper

    Instructions

    • Heat olive oil in a large pot, add chopped onion, and sauté until translucent. Add garlic cloves and sauté for two more minutes.
    • Chop cauliflower into florets and add them to the pot. Chop the asparagus (remove the hard tip, about 1’’ of the end of each asparagus) and vegetable broth to the pot. Bring the pot to simmer, covered,  for 30 minutes or until the vegetables have softened a bit.
    • Add the mixture to a food processor and pulse the soup in batches until creamy. Be careful not to overfill the food processor or it will be extremely messy.
    • Pour the soup into individual bowls. Serve immediately.

    Notes

    • Optional: select a few asparagus nice tips to garnish at the end. I usually sauté those tips with a drizzle of olive oil until slightly golden.
    • This soup is absolutely creamy as it is, but feel free to add some coconut or regular heavy cream before serving.
    • To store in the refrigerator: Place cooled soup in an airtight container in the refrigerator for up to 4 days.
    • To store in the freezer: Place cooled soup in an airtight container in the freezer for up to 6 months. Defrost overnight in the refrigerator and pour into a saucepan and reheat.

    Nutrition

    Calories: 126kcal | Carbohydrates: 15g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1280mg | Potassium: 941mg | Fiber: 8g | Sugar: 10g | Vitamin A: 2217IU | Vitamin C: 85mg | Calcium: 98mg | Iron: 6mg
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!
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    Reader Interactions

    Comments

    1. Jessica

      December 18, 2023 at 12:47 pm

      5 stars
      YES!! I finally found a soup that my husband enjoys!! He loves asparagus so I was hoping this would be the one. Thank you!

      Reply
    2. Ashley

      December 18, 2023 at 11:54 am

      5 stars
      This was exactly the cozy, nourishing soup I needed today! So tasty!

      Reply
    3. Matt

      December 18, 2023 at 11:13 am

      5 stars
      Yummy! This asparagus soup is awesome and a great use of the cauliflower. Perfect for people who want a creamy soup without the dairy.

      Reply
    4. Angela

      April 25, 2023 at 12:27 am

      I wonder if this could be made with an immersion blender? (aka hand blender.) I don't have a regular blender. Thanks for any info!

      Reply
      • Lorraine

        December 17, 2023 at 11:39 am

        I make this all the time with an immersion blender. Comes out perfect everytime.

        Reply
        • Lauren Kelly

          December 17, 2023 at 11:40 am

          Yes, so easy right? Thanks so much Lorraine!

      • Lauren Kelly

        December 17, 2023 at 11:40 am

        So sorry I missed this, Angela! Yes you definitely can, just like Lorraine said!

        Reply
    5. Abeer

      March 16, 2023 at 6:03 pm

      5 stars
      I have always just roasted asparagus. I never thought of turning it into a soup but I did that after seeing your recipe. It was so filling and creamy.

      Reply
    6. Agnes

      March 16, 2023 at 4:34 pm

      5 stars
      Love discovering new ways to use asparagus. The fact that it's so healthy and totally vegan is a plus too!

      Reply
    7. jess

      March 16, 2023 at 4:30 pm

      5 stars
      I love asaparagus and this has quickly become one of my favorite soups, thank you so much for sharing this amazing recipe

      Reply
    8. sarah

      April 27, 2022 at 4:47 pm

      5 stars
      Wow, this soup is unlike any that I have tasted before, it is so good! thank you for sharing this recipe!

      Reply
    9. katerina @ diethood.com

      April 27, 2022 at 12:20 pm

      5 stars
      I love how easy and delicious this was! I enjoyed it so much! Thanks!

      Reply
    10. Toni

      April 27, 2022 at 10:26 am

      5 stars
      I love how creamy this recipe is! It is so good!

      Reply
    5 from 12 votes (3 ratings without comment)

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