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4.1 from 30 votes

Creamy Vegan Vegetable Soup

A creamy, flavorful soup with lots of body, but gluten and dairy free!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 119 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 medium onion chopped
  • 1 large clove garlic minced
  • 1 tablespoon olive oil
  • 1 large zucchini chopped
  • ½ teaspoon kosher salt
  • 1 pound asparagus
  • ½ pound potatoes use any type of potato. If they're cooked, just add directly to the pot, if they're raw, chop into a ½" dice (I used leftover roasted potatoes - skin and all)
  • 2½ cups low sodium vegetable broth
  • 1 teaspoon lemon juice

Instructions

    Cup of Yum
  1. Trim the bottom one inch from the asparagus and discard (this is the tough part of the stem and it can get fibrous). Chop the asparagus into 1" pieces, reserving the tops for garnish if desired.
  2. In a large saucepan over medium high heat, add the olive oil.  When hot, but not smoking add the garlic, onion and zucchini and salt. Cook and stir until the vegetables are fragrant and slightly tender, about 3-4 minutes.  
  3. Add the asparagus, potatoes and broth.  Bring to a boil, reduce heat to a simmer, cover and cook for about 10 minutes until the vegetables are very tender.
  4. Transfer the vegetables and broth to a blender and blend on high speed until smooth and creamy. 
  5. Add the lemon juice and blend to combine.  Taste for seasonings and add additional salt and/or pepper if desired. 
To Blanche Asparagus Tips (optional):
  1. Bring a small pot of water to a boil and add a pinch of salt.  Add the asparagus tips and boil for 2 minutes.
  2. Set up an ice bath in a small bowl of water. Drain the asparagus tips and transfer to the ice bath to stop the cooking process.  Drain and pat dry with paper towels.  Use the blanched asparagus as a garnish for the soup if desired.
To Serve:
  1. Ladle soup into bowls and garnish with blanched asparagus tips, a twist of lemon or a drizzle of extra virgin olive oil or other optional garnishes.

Nutrition Information

Calories 119kcal (6%) Carbohydrates 18g (6%) Protein 5g (10%) Fat 3g (5%) Sodium 893mg (37%) Potassium 714mg (20%) Fiber 5g (20%) Sugar 6g (12%) Vitamin A 1330IU (27%) Vitamin C 30mg (33%) Calcium 63mg (6%) Iron 4.6mg (26%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 119

% Daily Value*

Calories 119kcal 6%
Carbohydrates 18g 6%
Protein 5g 10%
Fat 3g 5%
Sodium 893mg 37%
Potassium 714mg 15%
Fiber 5g 20%
Sugar 6g 12%
Vitamin A 1330IU 27%
Vitamin C 30mg 33%
Calcium 63mg 6%
Iron 4.6mg 26%

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

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