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Vegan Cream of Asparagus Soup
5 from 3 votes

Vegan Cream of Asparagus Soup

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!

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4 bowls
Calories: 135 kcal
Course: Side Dish, Soup
Cuisine: French

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Once boiling, turn the heat down to low and simmer for 10 minutes.
  5. Add 1 cup of spinach and 1/2 tsp of black pepper in the last few minutes of cooking.
  6. 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.
  7. 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

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: 4 bowls

Amount Per Serving

Calories 135

% 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.