• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipe Index
  • Spring
  • About
  • Subscribe

My Chef's Apron logo

menu icon
go to homepage
  • Recipes
  • Spring
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Spring
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Uncategorized

    Published: Feb 13, 2023 by Mariska Ramondino · This post may contain affiliate links

    Healthy Creamy Asparagus Soup (no cream)

    Jump to Recipe Print Recipe
    Three bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus with baguette bread on the side.

    This no-cream asparagus soup is a great healthy soup that comes together quickly with fresh vegetables and simple seasoning.

    It has a delicious creamy texture and naturally sweet flavors once blended—dairy-free and gluten-free.

    Three bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus with baguette bread on the side.

    Although you can make this blended soup all year round, it's the perfect recipe with spring and, thus, asparagus season around the corner. Let's make it!

    Jump to:
    • Why you'll love this soup
    • Ingredients & notes
    • How to make creamy asparagus soup without cream
    • Serving suggestions
    • Storage & reheating instructions
    • Recipe tips
    • Recommended
    • 📖 Recipe

    Why you'll love this soup

    • It's a healthy asparagus soup using fresh, simple ingredients—Paleo, vegan, and gluten-free.
    • You'll appreciate its smooth, silky texture and naturally sweet flavors.
    • It's creamy without using any heavy cream, cheese, or sour cream—dairy-free
    • This delicious soup is satisfying and filling enough to serve as the main course.
    • It's great for meal prepping since its stores and freezes well.

    Ingredients & notes

    I am only using simple ingredients to create a delicious vegan asparagus soup recipe that's also gluten-free and Paleo-friendly.

    Asparagus, one sweet potato, garlic, baby spinach, one onion, olive oil, one bouillon, salt, black pepper, and almond meal displayed on a table.

    Asparagus spears: You need about a pound of fresh asparagus, usually the weight of one to 2 bunches of asparagus stalks.

    Sweet potato: Adds a natural sweetness and a delicious creaminess without adding any heavy cream.

    Garlic cloves & yellow onion: add incredible aroma and flavor to the base of this simple soup.

    Baby spinach: Spinach leaves make the soup not only super tasty but also super green.

    Olive oil: a few tablespoons of olive oil is enough to sauté the base for aromatic flavors.

    Seasoning: I only use salt, black pepper, and a few vegetable bouillon cubes.

    Almond meal: It's what makes this soup a little bit thicker and deliciously creamy.

    Note: I'm using water and bouillon cubes for cooking the vegetables and as a vegetable broth alternative.

    How to make creamy asparagus soup without cream

    See the full recipe with measurements in the recipe card.

    Asparagus resting on a table with ends chopped off.
    Trim the woody ends of the asparagus spears.
    Chopped fresh asparagus in a black plate.
    Then coarsely chop or break them into smaller pieces.
    Chopped sweet potatoesin a bowl next to chopped onions and garlic in a plate.
    Finely chop garlic and coarsely chop the onion and sweet potato. Set aside.
    Chopped fresh spinach in a stainless steel bowl.
    Thoroughly wash and pep the baby spinach. Set aside.
    Chopped onions in a large Dutch Pan.
    In a large pot, sauté garlic and onions for 2 minutes until fragrant. Season with a tad of salt.
    Chopped seasoned asparagus and onions in a large Dutch pan.
    Stir in asparagus and cook for 4-5 minutes—season with a tad of salt and black pepper. Take out a few asparagus tips for garnish.
    Chopped sweet potatoes, asparagus, onions, and broth in a large Dutch pan.
    Add the sweet potatoes, water, and bouillon cubes. Bring to a steady simmer over medium-high heat.
    Chopped sweet potatoes, asparagus, onions, and broth in a large Dutch pan.
    Then cook for 15 minutes, pot half-covered or until potatoes are soft. Lower heat, if needed to maintain a steady simmer.
    Sweet potatoes, spinach, onions, chopped asparagus, and broth in a large Dutch pan.
    Stir in spinach and cook for a few minutes or until wilted.
    Creamy asparagus soup in a large Dutch pan.
    Puree the soup until you have a creamy consistency using a hand blender or stick blender.
    Salt added to a large Dutch pan with creamy asparagus soup.
    Add the almond meal. It's a delicious way to add extra creaminess and make the soup a tad thicker.
    A hand stirring salt in creamy asparagus soup.
    Stir until completely absorbed by the soup.
    c
    Season with extra salt or black pepper to taste. The soup should now have a thicker consistency.
    Three bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus with baguette bread on the side.
    Serve with your favorite garnishes and toppings.

    Serving suggestions

    Two bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus.
    • Garnish with reserved asparagus tips.
    • And slices of creamy avocado.
    • For extra protein, add hard-boiled eggs cut in half.
    • For an extra silky touch, add a tad of coconut milk or coconut cream, but not necessary.
    • Serve with your favorite bread or salad on the side.

    Storage & reheating instructions

    • This no-cream asparagus soup stores well in the fridge in an airtight container for up to 4 days.
    • It will stay well in the freezer for up to 3 months.
    • Reheating: gently reheat over low heat in a saucepan. If frozen, usually, I defrost the soup overnight in the fridge or at room temperature for a few hours on the kitchen counter, but it's not required. You can also place the frozen soup straight into the saucepan and gently reheat it over low heat.

    Recipe tips

    • Dietary restrictions: this is a vegan cream of asparagus soup. But if dietary restrictions are not your concern, feel free to use chicken stock or chicken broth instead of water.
    • Use a blender: The easiest tool is an immersion blender to get a creamy, silky texture. Always handle pureeing with extra caution because the soup is hot. However, you can also use a regular standup blender or high-speed blender to puree the soup. You might have to work in batches and ensure that your blender can withstand the soup's heat. If not, allow it to cool sufficiently before pureeing the soup.

    Recommended

    • ROASTED ASPARAGUS WITH BUTTERED SHALLOTS & GARLIC SCAPES
      Roasted Asparagus with Buttered Shallots and Garlic Scapes
    • Two black bowls filled with green pea soup, topped with fresh Parsley leaves next to two wooden spoons and more fresh Parsley.
      Protein-rich Green Pea Soup (Vegetarian)
    • A closeup of a black bowl filled with simple carrot soup, topped with roasted peanuts, chili, fresh Parsley leaves, and rice crackers served next to a bushel of fresh Parsley and extra roasted peanuts.
      Carrot and Orange Soup
    • Two bowls filled with squash soup and topped with coconut cream.
      Red Kuri Squash Soup

    Don't forget to subscribe to my Monthly Newsletter!

    Have questions? Simply comment below or message me. If you make this recipe, please leave a comment and a starred review below. Thank you!


    📖 Recipe

    Two bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus.

    Healthy Creamy asparagus soup (no cream)

    Mariska Ramondino
    A deliciously creamy and smooth asparagus soup with fresh vegetables and simple seasoning that is perfect for lunch or as a light dinner—dairy-free and gluten-free.
    5 from 2 votes
    Print Recipe Pin Recipe Rate this Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Soups and Salads
    Cuisine American
    Servings 4 to 5 servings (7 ⅓ cups total)

    Ingredients
     

    • 2 tablespoons olive oil
    • 2 cloves garlic, finely chopped
    • 1 yellow onion, coarsely chopped 270 grams
    • 1 pound fresh asparagus ends trimmed and coarsely chopped 455 grams
    • 1 large sweet potato, peeled and coarsely chopped 423 grams
    • 3 cups water
    • 2 bouillon cubes 10 grams each
    • 9.7 ounces baby spinach (about 1 bushel) 275 grams
    • 2 tablespoons almond meal
    • 1 teaspoon salt or more to taste
    • 1 teaspoon black pepper or more to taste

    Garnish

    • boiled eggs
    • Slices of 1 large avocado
    • Reserved asparagus tops

    Instructions
     

    • Heat olive oil in a large pot over medium heat. Add the garlic and onions. Cook and stir for 2 minutes until fragrant—season with ½ teaspoon salt.
      Chopped onions in a large Dutch Pan.
    • Add the asparagus. Cook and occasionally stir for 4-5 minutes—season with ½ teaspoon salt and ½ teaspoon black pepper (about 7 half turns with the peppermill). Then reserve about 5 asparagus tops to garnish the soup.
      Chopped seasoned asparagus and onions in a large Dutch pan.
    • Stir in the chopped sweet potatoes. Then add the water and the bouillon cubes (crumble them before adding them to the pot).
      Chopped sweet potatoes, asparagus, onions, and broth in a large Dutch pan.
    • Cover the pot to bring the liquid quickly to a steady simmer over medium-high heat. Then lower the heat to maintain a steady simmer for 15 minutes, pot half-covered or until potatoes are soft. Season again with ½ teaspoon of salt and black pepper.
      Chopped sweet potatoes, asparagus, onions, and broth in a large Dutch pan.
    • Stir in baby spinach leaves. Cook and stir for 1 to 2 minutes or until wilted.
      Sweet potatoes, spinach, onions, chopped asparagus, and broth in a large Dutch pan.
    • Remove briefly from the stove, and with an immersion blender, puree the soup until smooth and silky. Place the pot back on the stove.
      Creamy asparagus soup in a large Dutch pan.
    • Stir in the almond meal and additional salt or black pepper to taste.
      A hand stirring salt in creamy asparagus soup.
    • Cook and stir for 1 to 2 minutes or until sufficiently hot before serving. The soup will be creamy and deliciously smooth.
      c
    • Serve hot and garnish with reserved asparagus tops, a boiled egg cut in half, and avocado slices.
      Three bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus with baguette bread on the side.

    Notes

    Immersion blender: You can also use a countertop blender, but you might have to work in batches and allow the liquid to cool a bit before pureeing. You can always quickly reheat before serving.
    Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. 
    Reheating instructions:
    • Place the desired amount of soup from the fridge in a saucepan and reheat over low heat.
    • If frozen, usually, I take the soup out of the freezer the night before enjoying it, but it's not required.
    • You can also place the frozen soup straight into the saucepan and warm it over low heat.
    • When reheating it, add some extra broth to thin it out just a little, if preferred—always taste test and add more seasoning if desired.

    Add your own private notes

    Click here to add your own private notes.

    Whenever you come back to this recipe, you’ll be able to see your notes.

    Nutrition (% Daily value)

    Calories: 177kcal (9%)Carbohydrates: 22g (7%)Protein: 7g (14%)Fat: 8g (12%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 0.1mgSodium: 1159mg (50%)Potassium: 864mg (25%)Fiber: 6g (25%)Sugar: 6g (7%)Vitamin A: 15323IU (306%)Vitamin C: 30mg (36%)Calcium: 134mg (13%)Iron: 5mg (28%)

    Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.

    Tried this recipe? PIN it for laterMention @mychefsapron or tag #mychefsapron!
    « Chocolate Pineapple Collagen Smoothie
    Sparkling Pineapple Mojito Mocktail »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    “Cooking may be as much a means of self-expression as any of the arts.”

    –Fannie Farmer

    A beautiful lady turning her head smilingly.

    Hi, I'm Mariska—I love to explore food & all things nourishing in and outside the kitchen. Let's cook more at home, veggie-rich & eat intuitively!

    Read More →

    Precision Nutrition Coach Badge

    Spring

    • A large wooden bowl filled with fresh and creamy mango avocado salad, onions, cilantro, sunflower seeds and red bell peppers.
      Nourishing Mango-Avocado Salad
    • A small bowl filled with avocado quinoa salad and a creamy lemon dressing on the side.
      Avocado Quinoa Salad with Creamy Lemon Dressing
    • Two black bowls filled with green pea soup, topped with fresh Parsley leaves next to two wooden spoons and more fresh Parsley.
      Protein-rich Green Pea Soup (Vegetarian)
    • Two bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus.
      Healthy Creamy Asparagus Soup (no cream)
    • Small glass jars filled with rhubarb-apricots compote and garnished with fresh rosemary.
      Rhubarb Compote (4 Delicious Rhubarb Sauce Recipes)
    • A piece lifted and taken out of a large ricotta pie.
      Honey Ricotta Pie (no-roll gluten-free pie crust)

    Most popular


    • A large pot containing an Italian red sauce with beef meatballs.
      Tender Italian Meatballs in Tomato Sauce
    • A plate neatly filled with baked chicken wings and garnished with celery and parsley.
      Marinated Chicken Wings
    • A large pot containing a whole raw chicken covered with water, next to fresh chopped vegetables like celery, leek, carrots, onions, and a pot of salt.
      Fall-off-the-bone poached whole chicken (meal prep)
    • A close-up of a small bowl with prepared Lupini beans displayed on a charcuterie board.
      How to cook and prepare Lupini Beans
    • Two jars filled with chia pudding, infused with a kiwi sauce, topped with coconut shreds, and slices of fresh kiwi.
      How to make Chia Seed Pudding (plus 5 flavors)
    • An opened cooked platano filled with eggs and seeds next to a green fruit salad.
      Healthy Plantain Breakfast

    “Cooking can cure almost anything.”

    –Michelle Dockery

    Footer

    ^ back to top

    Newsletter: Sign-up for emails and updates

    About Me & Contact * Privacy Policy * Disclaimer * Terms & Conditions * Disclosure * Accessibility Policy

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2023 MYCHEFSAPRON BY LIFEFUELER CONSULTING LLC—All rights reserved.