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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Asparagus and Leek Soup with Herbed Goat Cheese

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This asparagus and leek soup is made from scratch without cream or milk for a lightened up and healthy meal. It takes just 30 minutes to make and is perfect for the whole family to enjoy!

asparagus and leek soup with herbed goat cheese served in a white bowl

To me, soup is a year round type of dish. The type of soup depends on the season: heartier chilis and stews for fall, lighter seasonal vegetable soups for spring and summer.

Cream of asparagus soup is an all-time favorite of mine, but I was looking to make a healthier version of the traditional recipe, that also happened to be vegan friendly.

So what did I swap in for cream?

Chickpeas.

Yes, chickpeas, and it worked beautifully! It gave the soup a super creamy, rich consistency and no one could tell that it was dairy-free! And instead of all the fat & calories that comes from using heavy cream, we got a ton of lean protein and fiber from the chickpeas. Win win.

For a little bit of decadence, I added a dollop of herbed goat cheese before serving, but you could totally leave that out if you were looking to keep this soup vegan or dairy-free.

Tools and Equipment You’ll Need

How to make Asparagus and Leek Soup – Step by Step

Step 1: Chop your veggies. In a large pot, add olive oil, onions, leeks, and garlic over medium heat. Let mixture sweat, but do not let the garlic burn.

Step 2: Once the onions and leeks have turned translucent (about 5 min), add the stock and chickpeas. Increase heat to medium high allow come to a boil. Add asparagus and cooks until tender but not limp. Add half of parsley, and all the spices (salt, pepper, crushed red pepper) and stir until incorporated.

Step 3: Blend ingredients (I used an immersion/hand blender which worked great – I just took the pot off the heat and blended it in right in the pot!) If you don’t have a hand blender, you can use a regular blender, you just have to puree it in batches. Once you’ve pureed the soup, add lemon juice, parsley and pine nuts. Continue to blend until combined.

Step 4: Add salt and black pepper to taste, top with 1/2 Tbsp herbed goat cheese.

asparagus and leek soup with herbed goat cheese served in a white bowl

What Makes This Asparagus Soup Healthy?

  • High in Fiber and Protein: One serving of this soup has a little over 8g fiber and 8g protein. Not bad for a vegetarian friendly side dish! Fiber is important because it aids in digestion and heart health, while protein is critical for building muscle, tissue, and supporting most functions in the body.
  • Low Calorie: Typically one serving of cream of asparagus soup will run you about 400 calories. While this recipe is still super creamy and rich, one serving comes in at almost half that: 221 calories!
  • Vitamins and Minerals: Asparagus and leeks are both high in anti-inflammatory nutrients including Vitamins A, C, E and K. Chickpeas are rich in B vitamins, Iron and Magnesium.

Will Kids Enjoy this Asparagus and Leek Soup?

This soup has a pretty mild and creamy flavor that will appeal to most kids. But if your kids are on the pickier side they might shy away from the super green color or distinct asparagus taste! For picky eaters I recommend giving them tiny portions to start alongside a dish they love – encouraging them to take as many bites as they are old. And then you can work your way up from there!

asparagus and leek soup with herbed goat cheese served in a white bowl

Can I Freeze Asparagus Soup?

This soup will last in the freezer for up to 3 months, or in the fridge for up to 4 days!

To freeze: Let the soup cool and portion the soup into freezer safe containers, leaving the goat cheese out (goat cheese will not freeze well!)

To reheat: Thaw the soup in the fridge overnight, then reheat using the defrost setting on your microwave or in a large pot on the stovetop.

Can You Use The Woody Ends of Asparagus?

The woody ends of asparagus are pretty hard, tough and stringy, so while they might technically be edible, they are not fun to eat! I recommend snapping off the ends of the asparagus using your fingers – and either composting them or saving them for use in a homemade vegetable stock at a later date!

Asparagus Soup Variations

  • If you can’t find goat cheese, you can swap it out for creme fraiche or even plain Greek Yogurt.
  • If you want to go vegan or dairy free, just leave out the cheese and it will still taste wonderful!
  • If you want to make this soup even more green and add some more veggies, you can add 3 cups of baby spinach or baby kale into the soup before you blend it! If you do that, be sure to adjust the seasonings so that the soup doesn’t turn out too bland.
  • If you don’t have green onions, you can just use 2 leeks instead of 1.
  • This soup would go great with some garlic bread or this garlic bread grilled cheese.
asparagus and leek soup with herbed goat cheese served in a white bowl

Top tips for making Asparagus and Leek Soup

  • Don’t use the woody ends of the asparagus as they are too tough.  You can easily snap the ends off by bending the asparagus.
  • If you don’t have vegetable stock, you can use water in its place.
  • To make the soup smooth and keep this a one-pot meal, an immersion blender is a great option. If you use a stand blender, you will have to let it cool first and then blend it in batches.
  • Feel free to garnish with your favorite fresh herbs!

Check out these other healthy soup recipes!

If you have tried this asparagus and leek soup recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

asparagus and leek soup with herbed goat cheese served in a white bowl
Print Recipe
5 from 4 votes

Asparagus and Leek Soup with Herbed Goat Cheese

This asparagus and leek soup is made from scratch without cream or milk for a lightened up and healthy meal. It takes just 30 minutes to make and is perfect for the whole family to enjoy!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Cuisine: American
Servings: 4 servings
Calories: 221kcal
Author: Anjali Shah

Ingredients

  • 1.5 lbs asparagus spears trimmed and chopped in 1 inch pieces
  • 5 cloves garlic chopped
  • 5 green onions chopped
  • 1 large leek, finely chopped (white and green parts)
  • 4 cups low sodium vegetable broth
  • 1 15oz can chickpeas rinsed and drained
  • 1/2 cup flat parsley chopped
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon lemon juice
  • 1 tablespoon pine nuts toasted and finely chopped
  • 1/2 tsp salt or more to taste
  • 1/8-1/4 tsp crushed red pepper for some kick!
  • Freshly ground black pepper to taste
  • 2 tbsp Herbed Goat Cheese (1/2 tbsp per bowl)

Instructions

  • Chop your veggies. In a large pot, add olive oil, onions, leeks and garlic over medium heat. Let mixture sweat, but do not let the garlic burn.
  • Once the onions and leeks have turned translucent (about 5 min), add the stock and chickpeas. Increase heat to medium high allow come to a boil. Add asparagus and cooks until tender but not limp. Add half of parsley, and all the spices (salt, pepper, crushed red pepper) and stir until incorporated.
  • Blend ingredients (I used an immersion/hand blender which worked great – I just took the pot off the heat and blended it in right in the pot!) If you don’t have a hand blender, you can use a regular blender, you just have to puree it in batches. Once you’ve pureed the soup, add lemon juice, parsley and pine nuts. Continue to blend until combined.
  • Add salt and black pepper to taste, top with 1/2 to 1 Tbsp herbed goat cheese.

Notes

Asparagus Soup Variations
  • If you can’t find goat cheese, you can swap it out for creme fraiche or even plain Greek Yogurt.
  • If you want to go vegan or dairy free, just leave out the cheese and it will still taste wonderful!
  • If you want to make this soup even more green and add some more veggies, you can add 3 cups of baby spinach or baby kale into the soup before you blend it! If you do that, be sure to adjust the seasonings so that the soup doesn’t turn out too bland.
  • If you don’t have green onions, you can just use 2 leeks instead of 1.
  • This soup would go great with some garlic bread or this garlic bread grilled cheese.
Top tips for Making Asparagus and Leek Soup
  • Don’t use the woody ends of the asparagus as they are too tough.  You can easily snap the ends off by bending the asparagus.
  • If you don’t have vegetable stock, you can use water in its place.
  • To make the soup smooth and keep this a one-pot meal, an immersion blender is a great option. If you use a stand blender, you will have to let it cool first and then blend it in batches.
  • Feel free to garnish with your favorite fresh herbs!

Nutrition

Calories: 221kcal | Carbohydrates: 33.4g | Protein: 8.3g | Fat: 7.1g | Saturated Fat: 1.3g | Cholesterol: 3.1mg | Sodium: 724.3mg | Potassium: 535.9mg | Fiber: 8.5g | Sugar: 5g

Posted In…

Soups ·

Soups can be hearty enough for a cozy winter meal, or fresh and light like my summery cucumber gazpacho. My family’s favorite option is the best vegetarian chili ever!

Whether you like your soups smooth or full of healthy chunks, my recipes will help you combine fresh, flavorful ingredients into a filling, balanced meal.

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