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–+ servings
Two bowls of asparagus soup topped with avocado, half of a cooked egg and head of an asparagus.
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5 from 2 votes

Healthy Creamy asparagus soup (no cream)

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.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Soups and Salads
Cuisine: American
Servings: 4 to 5 servings (7 ⅓ cups total)
Calories: 177kcal
Author: Mariska Ramondino

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
  • freshly ground black pepper 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.
    Chopped onions in a large Dutch Pan.
  • Add the asparagus. Cook and occasionally stir for 4-5 minutes—season with ½ teaspoon salt and a few pinches of black pepper. 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 to taste.
    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.
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  • 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.

Nutrition

Calories: 177kcal | Carbohydrates: 22g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 0.1mg | Sodium: 1159mg | Potassium: 864mg | Fiber: 6g | Sugar: 6g | Vitamin A: 15323IU | Vitamin C: 30mg | Calcium: 134mg | Iron: 5mg