Vegan Asparagus Soup
User Reviews
5
Vegan Asparagus Soup
Description
This Vegan Asparagus Soup starts by sautéing diced onion, minced garlic, and optional ginger in oil or broth before adding water, vegetable bouillon, chopped potatoes, canned cannellini beans, and fresh asparagus. The mixture boils until potatoes are tender, then about half is puréed to combine creamy texture with chunky pieces. Seasoned with salt, black pepper, and lemon juice to taste, the soup highlights the fresh bite of asparagus with mild spice from ginger and richness from beans and potatoes.
The color remains vibrant green from the asparagus, and the mixture of puréed and whole vegetables creates a comforting yet fresh mouthfeel. This recipe utilizes affordable pantry staples along with seasonal asparagus, making a nourishing and vegan-friendly soup.
Serving suggestions include garnishing or pairing with crusty bread for a light lunch. Adjusting the level of purée allows customization of texture, from chunky to silky smooth. Roasting asparagus beforehand can deepen flavor if desired, but the recipe also works well simply sautéed and boiled as described.
Ingredients
- 1 tablespoon neutral oil vegetable, canola, etc.), or ¼ cup of water/broth
- 1 small onion diced
- 6 small garlic minced, cloves
- 1 inch ginger minced (optional
- 8 cups of water
- 3 vegetable bouillon cubes
- 3 to 4 pounds russet potato chopped
- 1 cannellini beans canned 15-ounce
- 1 bunch asparagus
- salt to taste
- black pepper to taste
- lemon to taste, juice of half to one
Instructions
- In a large pot over medium heat, heat the oil (or water). Add the onion and garlic and ginger (if using), and sauté for 5 minutes or until the onion becomes tender and translucent.
- Add the water and bouillon cubes, potatoes, beans, and asparagus. Bring to a boil.
- Boil until the potatoes are cooked all the way through, 15 to 20 minutes.
- Remove from the heat. Purée half of the soup using an immersion blender (or with a regular blender, working in batches). Return the puréed soup to the pot and combine with the remaining soup. Add salt and pepper and lemon juice.
Notes
- Use fresh, vibrant green asparagus with firm and tightly closed tips for the best flavor.
- Adjust soup texture by blending more or less according to preference from chunky to smooth.
- For deeper flavor, roast or sauté the asparagus until lightly caramelized before adding to the soup.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 425 kcal
% Daily Value*
| Calories | 425kcal | 21% |
| Carbohydrates | 86g | 29% |
| Protein | 16g | 32% |
| Fat | 5g | 8% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Sodium | 793mg | 33% |
| Potassium | 1703mg | 36% |
| Fiber | 12g | 48% |
| Sugar | 5g | 10% |
| Vitamin A | 855IU | 17% |
| Vitamin C | 31mg | 34% |
| Calcium | 162mg | 16% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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