5 from 216 votes
Vegan Asparagus Soup
Vegan Asparagus Soup is a creamy vegetable soup featuring tender asparagus, potatoes, celery, and aromatic herbs. The soup is pureed smooth, creating a rich texture balanced by the fresh dill and a touch of lemon juice that brightens the flavor. It uses vegetable stock and mustard seeds for a subtle depth, making it a comforting yet light dish for spring or light lunches.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
6
servings
Calories:
302 kcal
Course:
Soup
Cuisine:
Vegan
Ingredients
- 1 tablespoon olive oil
- 1 onion diced, large
- 2 celery chopped, stalks
- 1 garlic minced, clove
- 1 teaspoon mustard seeds
- 1 bay leaf
- 1 teaspoon thyme leaves
- ½ teaspoon salt
- 3 russet potatoes peeled and quartered, large
- 8 cups vegetable stock no sodium
- 2 lb asparagus trimmed, tips removed and reserved
- ½ lemon juice of
- 1 tablespoon dill chopped, fresh
Instructions
- Heat oil in a large stockpot over medium heat.
- Add onion and celery, and garlic to the pot, reducing heat to medium-low. Cook, stirring occasionally until softened, about 5 minutes
- Add mustard seeds, bay leaf, thyme leaves, and salt, stirring to coat, about 1 minute
- Add the stock, potatoes, asparagus stems, and lemon juice. Bring to a boil, then reduce heat and simmer, covered, 20 minutes.
- Using an immersion blender, puree the soup to a smooth consistency.
- Add asparagus tips to the soup and simmer a further 5 minutes
- Stir in dill, remove from heat, and serve topped with croutons
Cup of Yum
Notes
- If you lack an immersion blender, puree soup in batches in a regular blender, keeping the lid vented for steam.
- Croutons or spiced lemon roasted chickpeas work well as toppings; chickpeas offer a gluten-free crunch that complements the asparagus flavor.
- Use fresh dill if possible; substitute 1 teaspoon dried dill if not available.
- Add asparagus tips in the last five minutes for tenderness, or with stalks if you prefer firmer tips.
- Choose thin, fresh asparagus stalks to avoid stringy texture.
- Store in the fridge up to 4 days or freeze for up to 3 months; thaw overnight and reheat gently before serving.
Nutrition Information
Serving
1serving
Calories
302kcal
(15%)
Carbohydrates
48g
(16%)
Protein
19g
(38%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Sodium
463mg
(19%)
Potassium
1654mg
(35%)
Fiber
8g
(32%)
Sugar
8g
(16%)
Vitamin A
1843IU
(37%)
Vitamin C
33mg
(37%)
Calcium
118mg
(12%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 302
% Daily Value*
| Serving | 1serving | |
| Calories | 302kcal | 15% |
| Carbohydrates | 48g | 16% |
| Protein | 19g | 38% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Sodium | 463mg | 19% |
| Potassium | 1654mg | 35% |
| Fiber | 8g | 32% |
| Sugar | 8g | 16% |
| Vitamin A | 1843IU | 37% |
| Vitamin C | 33mg | 37% |
| Calcium | 118mg | 12% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.