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.
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!
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 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.
- 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.
- 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.
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Healthy Creamy asparagus soup (no cream)Mariska Ramondino
- 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
- boiled eggs
- Slices of 1 large avocado
- Reserved asparagus tops
- 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.
- 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.
- Stir in the chopped sweet potatoes. Then add the water and the bouillon cubes (crumble them before adding them to the pot).
- 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.
- Stir in baby spinach leaves. Cook and stir for 1 to 2 minutes or until wilted.
- Remove briefly from the stove, and with an immersion blender, puree the soup until smooth and silky. Place the pot back on the stove.
- Stir in the almond meal and additional salt or black pepper to taste.
- Cook and stir for 1 to 2 minutes or until sufficiently hot before serving. The soup will be creamy and deliciously smooth.
- Serve hot and garnish with reserved asparagus tops, a boiled egg cut in half, and avocado slices.
- 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.
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
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