Vegan Cream of Asparagus Soup
User Reviews
5
3 reviews
Excellent
Vegan Cream of Asparagus Soup
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This vegan cream of asparagus soup is light, creamy, and delicately flavoured. It’s a smart way to use up your tough asparagus stalks and ends. Zero waste!
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Ingredients
- 2 tbsp olive oil light
- 1 cup yellow onion or leek tops, thinly sliced
- 3 cloves garlic roughly chopped
- ¼ cup white wine (*optional)
- ¼ cup oats (*can sub with 1/2 cup cooked rice)
- 2 to 3 cups vegetable stock see Note 1, or water
- 2 cups asparagus stalks chopped
- 1 cup spinach (*optional)
- ½ tsp black pepper
- 4 tbsp vegan yogurt (for serving *optional)
Instructions
- Heat a stock pot or Dutch oven on medium heat. Drizzle with 2 tbsp of light olive oil and toss in 1 cup of sliced leeks or onions. Sauté until soft and shiny, but don’t let them brown.
- Add 3 cloves of garlic and cook for another minute, then pour in 1/4 cup of white wine and deglaze the bottom of the pot.
- Stir until nearly all the wine has evaporated, then pour in 1/4 cup oats, 2 cups vegetable stock, and 2 cups of chopped asparagus stalks. Cover, turn up the heat to high, and bring to a boil.
- Once boiling, turn the heat down to low and simmer for 10 minutes.
- Add 1 cup of spinach and 1/2 tsp of black pepper in the last few minutes of cooking.
- Use an immersion blender (or pour it into a blender jar) and blend until very smooth. If you prefer a thinner soup, add an additional cup of water.
- Taste for salt and adjust to taste. Divide soup into 4 portions. Dollop 1 tbsp of yogurt onto each bowl of soup just before serving.
Notes
- Vegetable Stock: For a quick veggie stock, I like to use 2 cups water + 1 tablespoon Better Than Bouillon Vegetable Base.
Nutrition Information
Show Details
Calories
135kcal
(7%)
Carbohydrates
14g
(5%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Sodium
491mg
(20%)
Potassium
292mg
(6%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
1415IU
(28%)
Vitamin C
10mg
(11%)
Calcium
47mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4bowls
Amount Per Serving
Calories 135 kcal
% Daily Value*
| Calories | 135kcal | 7% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 491mg | 20% |
| Potassium | 292mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 1415IU | 28% |
| Vitamin C | 10mg | 11% |
| Calcium | 47mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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