5.0 from 6 votes
Healthy Creamy asparagus soup (no cream)
A deliciously creamy and smooth asparagus soup with fresh vegetables and simple seasoning that is perfect for lunch or as a light dinner—dairy-free and gluten-free.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 to 5 servings (7 ⅓ cups total)
Calories: 177 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 tablespoons olive oil
- 2 cloves garlic, finely chopped
- 1 yellow onion, coarsely chopped 270 grams
- 1 pound fresh asparagus ends trimmed and coarsely chopped 455 grams
- 1 large sweet potato, peeled and coarsely chopped 423 grams
- 3 cups water
- 2 bouillon cubes 10 grams each
- 9.7 ounces baby spinach (about 1 bushel) 275 grams
- 2 tablespoons almond meal
- 1 teaspoon salt or more to taste
- freshly ground black pepper to taste
Garnish
- boiled eggs
- Slices of 1 large avocado
- Reserved asparagus tops
Instructions
- Heat olive oil in a large pot over medium heat. Add the garlic and onions. Cook and stir for 2 minutes until fragrant.
- Add the asparagus. Cook and occasionally stir for 4-5 minutes—season with ½ teaspoon salt and a few pinches of black pepper. Then reserve about 5 asparagus tops to garnish the soup.
- Stir in the chopped sweet potatoes. Then add the water and the bouillon cubes (crumble them before adding them to the pot).
- Cover the pot to bring the liquid quickly to a steady simmer over medium-high heat. Then lower the heat to maintain a steady simmer for 15 minutes, pot half-covered or until potatoes are soft. Season again with ½ teaspoon of salt and black pepper to taste.
- Stir in baby spinach leaves. Cook and stir for 1 to 2 minutes or until wilted.
- Remove briefly from the stove, and with an immersion blender, puree the soup until smooth and silky. Place the pot back on the stove.
- Stir in the almond meal and additional salt or black pepper to taste.
- Cook and stir for 1 to 2 minutes or until sufficiently hot before serving. The soup will be creamy and deliciously smooth.
- Serve hot and garnish with reserved asparagus tops, a boiled egg cut in half, and avocado slices.
Cup of Yum
Notes
- Immersion blender: You can also use a countertop blender, but you might have to work in batches and allow the liquid to cool a bit before pureeing. You can always quickly reheat before serving.
- Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
- Reheating instructions:
- Place the desired amount of soup from the fridge in a saucepan and reheat over low heat.
- If frozen, usually, I take the soup out of the freezer the night before enjoying it, but it's not required.
- You can also place the frozen soup straight into the saucepan and warm it over low heat.
- When reheating it, add some extra broth to thin it out just a little, if preferred—always taste test and add more seasoning if desired.
Nutrition Information
Calories
177kcal
(9%)
Carbohydrates
22g
(7%)
Protein
7g
(14%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
0.1mg
(0%)
Sodium
1159mg
(48%)
Potassium
864mg
(25%)
Fiber
6g
(24%)
Sugar
6g
(12%)
Vitamin A
15323IU
(306%)
Vitamin C
30mg
(33%)
Calcium
134mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4to 5 servings (7 ⅓ cups total)
Amount Per Serving
Calories 177
% Daily Value*
| Calories | 177kcal | 9% |
| Carbohydrates | 22g | 7% |
| Protein | 7g | 14% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 0.1mg | 0% |
| Sodium | 1159mg | 48% |
| Potassium | 864mg | 18% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
| Vitamin A | 15323IU | 306% |
| Vitamin C | 30mg | 33% |
| Calcium | 134mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.