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Vegan Asparagus Soup
This Vegan Asparagus Soup is rich and creamy without any cream. It's made with vegetables & roasted asparagus - a quick, easy and healthy recipe for spring!
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 6 servings
Calories: 166 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 pounds asparagus ends trimmed and chopped
- 2 tablespoons olive oil divided
- 1 teaspoon salt divided
- 1 teaspoon black pepper divided
- 1 onion chopped
- 2 garlic cloves sliced
- 1 pound Yukon gold potatoes chopped
- 4 cups low sodium vegetable broth
- 2 cups plant-based milk or regular
- 1 lemon juiced
- Garlic bread for serving
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Place the asparagus on the prepared baking sheet. Drizzle olive oil on top and season with ½ teaspoon salt and ½ teaspoon black pepper. Use your hands to toss the asparagus until they are evenly coated with the oil and seasonings. Straight the asparagus into a single layer on the baking sheet. Bake the asparagus for 12-15 minutes, or until they are tender but still crisp.
- Heat remaining olive oil in a large stock pot over medium heat. Add the onions and garlic and cook until the onions have softened, about 5 minutes.
- Add the potatoes, and season with the remaining salt and pepper, then cook with the onions and garlic for a few minutes. Pour the vegetable broth and milk, bring mixture to a boil, then reduce heat to a simmer until the potatoes are tender, about 20 minutes.
- Add the roasted asparagus into the pot. Use an immersion blender to blend the soup until it’s smooth and creamy. You can also do this in batches in a blender.
- Stir in the lemon juice and serve with garlic bread, if desired.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge or in the freezer for up to 3 months.
- * Please note the nutrition label does not include any toppings.
Nutrition Information
Calories
166kcal
(8%)
Carbohydrates
25g
(8%)
Protein
6g
(12%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
505mg
(21%)
Potassium
684mg
(20%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
1.151IU
(0%)
Vitamin C
35mg
(39%)
Calcium
158mg
(16%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 166
% Daily Value*
| Calories | 166kcal | 8% |
| Carbohydrates | 25g | 8% |
| Protein | 6g | 12% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 505mg | 21% |
| Potassium | 684mg | 15% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 1.151IU | 0% |
| Vitamin C | 35mg | 39% |
| Calcium | 158mg | 16% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.