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!

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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.

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.

Season with extra salt or black pepper to taste. The soup should now have a thicker consistency.

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 healthy 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.

Healthy Creamy Asparagus Soup (no cream)