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5.0 from 216 votes

Vegan Asparagus Soup

This delicious vegan asparagus soup is creamy, hearty and dairy and gluten-free.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6 servings
Calories: 302 kcal
Course: Soup
Cuisine: Vegan

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion diced
  • 2 celery stalks chopped
  • 1 clove garlic minced
  • 1 teaspoon mustard seeds
  • 1 bay leaf
  • 1 teaspoon thyme leaves
  • ½ teaspoon salt
  • 3 large russet potatoes peeled and quartered
  • 8 cups vegetable stock no sodium
  • 2 lb asparagus trimmed, tips removed and reserved
  • ½ lemon juice of
  • 1 tablespoon chopped fresh dill

Instructions

    Cup of Yum
  1. Heat oil in a large stockpot over medium heat. 
  2. Add onion and celery, and garlic to the pot, reducing heat to medium-low. Cook, stirring occasionally until softened, about 5 minutes
  3. Add mustard seeds, bay leaf, thyme leaves, and salt, stirring to coat, about 1 minute
  4. Add the stock, potatoes, asparagus stems, and lemon juice. Bring to a boil, then reduce heat and simmer, covered, 20 minutes.
  5. Using an immersion blender, puree the soup to a smooth consistency. 
  6. Add asparagus tips to the soup and simmer a further 5 minutes
  7. Stir in dill, remove from heat, and serve topped with croutons

Notes

  • If you don't have an immersion blender, you can use a blender to puree the soup in batches. Just be careful to vent the lid to allow the steam from the hot soup to escape from the blender.
  • You can top the soup with croutons for serving, or with Spiced Lemon Roasted Chickpeas which make a perfect gluten-free crouton substitute. The lemony crunch they add complements the intense asparagus flavour in the soup.
  • If at all possible, use fresh dill for this recipe. If you do need to use dried dill, use 1 teaspoon of dried dill in place of the fresh dill.
  • Because the asparagus tips are tender, they are added to the soup in the last five minutes of cooking time. However, If you prefer, you can add them along with the stalks.
  • If the asparagus stalks are too thick and not fresh, you can end up with stringy soup. Look for thinner, fresh stalks when buying asparagus.
  • Storage: You can keep vegan asparagus soup in an airtight container in the fridge for up to 4 days.
  • Freeze: Allow the soup to cool completely before portioning it into airtight freezer containers. Freeze for up to 3 months. Thaw frozen soup overnight in the fridge before gently reheating in the microwave or on the stovetop over low heat.

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 (47%) Fiber 8g (32%) Sugar 8g (16%) Vitamin A 1843IU (37%) Vitamin C 33mg (37%) Calcium 118mg (12%) Iron 8mg (44%)

Nutrition Facts

Serving: 6servings

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.