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Vegan Asparagus Soup
This vegan asparagus soup is luscious, rich, and creamy – without any dairy-based cream! Made with simple kitchen staples in under 35 minutes for a quick, easy, healthy meal!
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 to 6
Calories: 425 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon of neutral oil (vegetable, canola, etc.), or ¼ cup of water/broth
- 1 small onion diced
- 6 small garlic cloves minced
- 1 inch of ginger minced (optional)
- 8 cups of water
- 3 vegetable bouillon cubes
- 3 to 4 pounds of russet potatoes chopped
- 1 (15-ounce) can of cannellini beans
- 1 bunch of asparagus
- salt and pepper to taste
- Juice of ½ to 1 lemon to taste
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.
Cup of Yum
Notes
- Use fresh asparagus: Peak-season asparagus will, of course, make the best soup. Make sure they’re vibrant green and firm with tightly closed tips.
- Adjust the texture: Blend more or less of the soup to achieve your desired texture – whether that’s chunky, silky smooth, or anything in between.
- For more flavor: Roast or sauté the asparagus until golden and lightly caramelized for more complex depth in this easy recipe for asparagus soup.
Nutrition Information
Calories
425kcal
(21%)
Carbohydrates
86g
(29%)
Protein
16g
(32%)
Fat
5g
(8%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.01g
Sodium
793mg
(33%)
Potassium
1703mg
(49%)
Fiber
12g
(48%)
Sugar
5g
(10%)
Vitamin A
855IU
(17%)
Vitamin C
31mg
(34%)
Calcium
162mg
(16%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 425
% 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.