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.
Servings: 4 servings
Calories: 221kcal
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
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