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5.0 from 12 votes

Asparagus Soup Recipe

This Healthy Asparagus Soup Recipe is loaded with fresh asparagus, leeks, and potatoes, then topped with Greek yogurt for a silky smooth soup that is so delicious.  

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 198 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon extra-virgin olive oil or avocado oil
  • 2-3 leeks chopped (white and light green parts)
  • 2-3 garlic cloves crushed
  • 2 medium Yukon gold potatoes (about 12 ounces)
  • 4 cups low-sodium vegetable broth or chicken broth
  • 1.25 pounds asparagus ends trimmed
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ½ cup plain greek yogurt
  • 1 cup fresh basil leaves
  • 2 tablespoons pine nuts

Instructions

    Cup of Yum
  1. Chop the 2-3 leeks and cut the asparagus into 1-inch pieces.
  2. Wash the 2 medium Yukon gold potatoes under cold running water. Peel and cut into 1/2-inch dice.
  3. Heat 1 tablespoon extra-virgin olive oil in a Dutch oven over medium-high heat. Add 2-3 garlic cloves and sauté until fragrant.
  4. Add chopped leeks, cook until leeks are softened.
  5. Stir in the potatoes and 4 cups low-sodium vegetable broth . Add ½ teaspoon kosher salt and ¼ teaspoon black pepper. Bring the mixture to a boil, then once it starts to bubble, reduce the heat to low and simmer until the potatoes are tender, about 10 to 12 minutes.
  6. Stir in the 1.25 pounds asparagus and cook for 5 minutes longer.
  7. Remove from the heat and stir in the 1 cup fresh basil leaves, reserving a few leaves to garnish the soup. Using an immersion blender, puree the soup.
  8. Taste and adjust the salt and pepper according to your taste.
  9. Pour the soup into bowls. Add a dollop of yogurt from the ½ cup plain Greek yogurt to each bowl. Garnish with fresh basil leaves and pine nuts from the 2 tablespoons pine nuts. Enjoy!

Notes

  • Leeks: Choose leeks that have at least 2-3 inches of clean, white bottom stalks. The tops should be dark green and tightly rolled, not wimpy or soggy looking.
  • Yukon gold potatoes: These are our favorite potatoes for this recipe since they soften nicely. You can substitute with any other yellow-skinned potato, red potatoes, or sweet potatoes.
  • Asparagus: Choose asparagus stalks that are firm and stand up straight. I prefer medium width asparagus stalks. Avoid very thick stalks as they tend to be woodier.
  • Greek yogurt: You can leave this out for a dairy-free or vegan option. You can also substitute with a dash of heavy cream on each bowl instead.
  • Pine nuts: These also go by pinoli or pignoli. For optional extra flavor, toast them in a dry skillet until golden brown before serving.
  • Make sure to cook the leeks, potatoes, and asparagus until very tender so that it easily purees with the immersion blender. This will prevent stringy soup.
  • Storage: Cool completely, then store in an airtight container in the fridge for 3-5 days. 
  • Freezing: Cool completely, then store in an airtight container and freeze for up to 3 months. Thaw overnight in the fridge or at room temperature, then reheat it on the stove or in the microwave. 

Nutrition Information

Serving 1bowl Calories 198kcal (10%) Carbohydrates 28g (9%) Protein 9g (18%) Fat 7g (11%) Saturated Fat 1g (5%) Cholesterol 1mg (0%) Sodium 1251mg (52%) Potassium 754mg (22%) Fiber 5g (20%) Sugar 7g (14%) Vitamin A 2136IU (43%) Vitamin C 28mg (31%) Calcium 94mg (9%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 198

% Daily Value*

Serving 1bowl
Calories 198kcal 10%
Carbohydrates 28g 9%
Protein 9g 18%
Fat 7g 11%
Saturated Fat 1g 5%
Cholesterol 1mg 0%
Sodium 1251mg 52%
Potassium 754mg 16%
Fiber 5g 20%
Sugar 7g 14%
Vitamin A 2136IU 43%
Vitamin C 28mg 31%
Calcium 94mg 9%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.