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Healthy asparagus soup without cream served in a white bowl, garnished with asparagus spears and pumpkin seeds on a white background.
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5 from 21 votes

Vegan Asparagus Soup

This vegan asparagus soup is easy, healthy, and super rich and creamy - without needing any cream or milk! Enjoy this asparagus soup without cream for a light lunch, dinner, or side dish. It takes just 30 minutes to make this pureed soup and it's perfect for the whole family to enjoy!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Soup
Cuisine: American
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Servings: 4 servings
Calories: 221kcal
Author: Anjali Shah

Ingredients

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

Asparagus Soup Variations
  • If you can't find coconut cream, you can swap it out for creme fraiche or even plain Greek Yogurt if you don't need this soup to be vegan. Alternatively, for a vegan option, full fat coconut milk could also work.
  • 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.
Helpful Tips 
  • 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. Or you can also blend in a food processor.
  • Feel free to garnish with your favorite fresh herbs!
  • The best way to serve this soup is in soup bowls garnished with fresh black pepper, with a side of crusty bread, garlic bread or this garlic bread grilled cheese.

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