Vegan Asparagus Soup

This delicious vegan asparagus soup is easy to make, healthy, and incredibly rich and creamy without using any cream or milk. I make it with fresh asparagus, leeks, garlic, chickpeas, and vegetable broth, which blend together into a smooth and satisfying soup. I love enjoying this soup without cream as a light lunch, simple dinner, or cozy side dish. It comes together in just 30 minutes and is a family-friendly recipe that everyone can enjoy.

I make soup year round, choosing heartier options in cooler months and lighter vegetable soups in warmer seasons. Asparagus soup has always been a favorite, so I created a lighter, vegan version of classic creamy asparagus soup without using dairy.

So what did I swap in for cream? Chickpeas. Yes, chickpeas, and it worked fantastic! The chickpeas give this vegan asparagus soup without cream a rich, decadent texture while adding plant based protein and fiber. No one could tell that it was dairy-free! And instead of all the fat and calories that comes from using heavy cream, we got a ton of lean protein and fiber from the chickpeas. This soup is a great alternative to my vegan spaghetti squash soup or my Greek lentil soup both vegetable-forward and vegan-friendly options.

🥘 Ingredients

These are the basic ingredients that I use for this vegan asparagus soup:

Leeks: I love using leeks because they have a mild onion flavor. I always clean them thoroughly to remove any sand or dirt before using them.

Fresh Asparagus Spears: I use fresh green asparagus, which is usually in season in early spring but available year round at most grocery stores. I make sure to wash it well and trim off the woody ends, since the bottom portion can be bitter and tough to chew.

Parsley and Garlic Cloves: I use parsley and garlic to give the soup a fresh, aromatic, and slightly herbal flavor. Both flat-leaf and curly parsley work well.

Chickpeas: I add chickpeas to make this recipe extra creamy without using cream, and they also add a nice boost of plant-based protein.

Pine Nuts: I like adding pine nuts because they bring a rich, slightly buttery flavor to this healthy cream of asparagus soup.

Vegetable Stock: I use vegetable stock as the base of this flavorful soup.

Olive Oil: I use olive oil to gently sweat the vegetables, but coconut oil, melted butter, or vegan butter also work if I want to switch it up.

Coconut Cream: I use coconut cream as an optional garnish to add extra richness when serving this vegan asparagus soup.

Substitutions

Stock: If I don’t have vegetable stock, I use water instead. For a super creamy soup, I like to use light coconut milk or unsweetened almond milk. If I’m not making a vegan or vegetarian version, I sometimes swap the vegetable broth for chicken broth or chicken stock as the base for this no cream asparagus soup.

Leeks: I usually use leeks, but yellow or white onion works well too in this easy soup recipe.

Coconut Cream: If I can’t find coconut cream, I use coconut yogurt, full-fat coconut milk, full-fat oat milk, or vegan sour cream. For a vegetarian option, I might use crème fraîche, sour cream, or even plain Greek yogurt.

🔪 How To Make

These are the easy steps on how I make asparagus soup without cream! 

Prepare Vegetables: I chop my veggies, including the asparagus stalks, leeks, and parsley, into small pieces. In a large soup pot or Dutch oven, I heat some oil and sauté the leeks, onions, and garlic over medium heat. I let the mixture sweat, being careful not to let the garlic burn, and stir occasionally with a slotted spoon.

Cook Asparagus: Once the onions and leeks have turned translucent, which takes about 5 minutes, I add the vegetable broth and chickpeas. I increase the heat to medium-high, and I allow it to come to a boil. Then I add the asparagus pieces and cook them on medium-high heat until they are tender but not limp. I stir in 1/2 of the parsley and all the spices, including salt, pepper, and crushed red pepper, until everything is well incorporated.

Blend Hot Liquids: I turn off the heat and blend the soup until it reaches a creamy consistency. I like to use an immersion blender, which works great. I just take the pot off the heat and blend it right in the pot. If I don’t have a hand blender, I use a regular blender and puree the soup in batches. Once the soup is smooth, I add lemon juice, parsley, and pine nuts and continue blending until everything is well combined.

Season and Serve: I bring the soup back to a simmer over low heat for 1 to 2 minutes. Then I add salt and black pepper to taste. I like to serve this healthy asparagus soup topped with a drizzle of coconut cream for extra richness.

📖 Variations

Here are some of my favorite ways to switch up this recipe for asparagus soup without cream!

More Greens: If I want to make this vegan leek asparagus soup even greener, I add some of my favorite vegetables. I like to toss in about 3 cups of baby spinach or baby kale before blending. When I do this, I make sure to adjust the seasonings so the soup stays flavorful and doesn’t turn out too bland.

With Potato: I add 1 or 2 Yukon gold or russet potatoes, diced, into the soup pot before simmering. I cook them until they are soft and easy to blend, and then adjust the seasonings to account for the extra vegetables.

For Kids: If my kids are picky, the bright green color or strong asparagus flavor can be a turnoff. I start with very small portions served next to a familiar favorite and ask them to try a few bites, then increase the portion over time as they get used to it.

🍽 Serving Suggestions

I love enjoying this vegan asparagus soup without cream as a main course, but it’s also good to pair with a variety of other dishes. It works beautifully alongside fresh salads, like a roasted pumpkin salad, or Greek Salad. The bright flavors of the soup complement the crispness and freshness of these salads.

I also like to serve this soup as a starter for heartier main dishes, such as black bean quinoa burgers, or garlic bread grilled cheese. No matter how I serve it, this soup adds a creamy, flavorful touch that elevates any meal.

🧊 Storage Directions

Refrigerating: I store this soup in an airtight container in the refrigerator for 3 to 4 days.

Freezing: I place this creamy asparagus soup without cream in a freezer-safe container or a resealable freezer-safe bag to store it for up to 3 months.

Reheating: I thaw the soup in the fridge overnight, then reheat it using the defrost setting on my microwave or in a large pot on the stovetop.

❓Recipe FAQs

Love this plant based soup recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!

You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!

📋 Recipe Card

Facebook Twitter Pinterest Email

Print Recipe

5 from 23 votes

Vegan Asparagus Soup

This delicious vegan asparagus soup is easy to make, healthy, and incredibly rich and creamy without using any cream or milk. I make it with fresh asparagus, leeks, garlic, chickpeas, and vegetable broth, which blend together into a smooth and satisfying soup. I love enjoying this soup without cream as a light lunch, simple dinner, or cozy side dish. It comes together in just 30 minutes and is a family-friendly recipe that everyone can enjoy.

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Course: Soup

Cuisine: American

Diet: Gluten Free, Low Calorie, Vegan, Vegetarian

Servings: 4 servings

Calories: 221kcal

Author: Anjali Shah

Ingredients

• ▢ 1½ 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
• ▢ 15 oz chickpeas (canned, rinsed and drained)
• ▢ ½ cup flat parsley chopped
• ▢ 1 tbsp extra virgin olive oil
• ▢ 1 tsp lemon juice
• ▢ 1 tbsp pine nuts toasted and finely chopped
• ▢ ½ tsp salt more to taste
• ▢ ⅛-¼ tsp crushed red pepper more or less to taste
• ▢ freshly ground black pepper to taste
• ▢ 2 tbsp coconut cream optional, to drizzle on top

Equipment

• ▢
  Large Stock Pot
• ▢
  Chopping knife
• ▢
  Cutting Board
• ▢
  Immersion Blender

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 tbsp coconut cream.

Notes

• My #1 Secret Tip for this recipe is to find the best asparagus. I make sure to buy asparagus that feels firm from top to bottom, with tightly closed tips. Using fresh asparagus like this gives my vegan asparagus leek soup with no cream the best flavor and texture.
• Don’t Use The Woody Ends: I love that the asparagus tips are tender and delicious, but the bottoms of the stalks are usually too tough. I easily snap off the ends by bending each asparagus spear, and the tough part naturally breaks off.
• An Immersion Blender Is Easiest: To make the soup smooth and keep it a one-pot meal, I use an immersion blender. It’s much easier than transferring the hot soup to a high-speed blender. If I use a stand blender, I let the soup cool first and blend it in batches. I can also use a food processor if needed.
• Garnish: I like to top this cream of asparagus soup without cream with fresh herbs, which add color and enhance the flavor of the soup.

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