Asparagus Soup (Healthy Vegan Recipe) « Clean & Delicious (2024)

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Mar 6, 2020(updated June 27, 2022)

4.46 from 128 votes

By Dani Spies

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This rich and creamy asparagus soup is 100% plant-based and so easy to make. Using just six ingredients this vibrant soup comes together in 30 minutes and makes a delicious lunch or light dinner.

Asparagus Soup (Healthy Vegan Recipe) « Clean & Delicious (1)

If you want a recipe that will have you looking forward to spring while walking you through the end of winter, this vegan soup is for you. Creamy asparagus soup is bright and flavorful while being warm and comforting all at the same time.

I just love a good green soup this time of the year. This one is no exception to the rule.

How Do I Make Asparagus Soup From Scratch?

I know I say this all the time, but seriously, this is such an easy recipe to make. Here’s the basic breakdown!

Saute onions in olive oil until translucent (but not browned).
Add in garlic, asparagus, beans, salt, and pepper, and give it a good stir.
Pour in veggie broth (or water) and bring to a boil
Reduce down to a simmer and cook for 5-10 minutes or until the asparagus is fork-tender.
Cool and blend until rich and creamy.

The secret to making this soup so creamy without using any dairy is the beans! Once they blend up, they add a rich, velvety texture to the soup, plus that pack in a bit of protein.

I like to serve this soup topped with a drizzle of coconut milk to make it look beautiful, but that’s 100% optional.

Asparagus Soup (Healthy Vegan Recipe) « Clean & Delicious (2)

Can I Freeze This Recipe?

Absolutely, yes! Let the soup cool completely and then transfer into an airtight, freezer-safe container. This soup will last in your freezer for up to three months.

Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot.

More Simple Soup Recipes:

Easy Black Bean Soup
Green Detox Soup
Dairy Free Broccoli Stem Soup
Creamy Mushroom Soup

Asparagus Soup (Healthy Vegan Recipe) « Clean & Delicious (3)

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below. And be sure to follow me onYouTube,Pinterest,InstagramandFaceBookfor more healthy food inspiration!

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4.46 from 128 votes

Asparagus Soup

This rich and creamy asparagus soup is 100% dairy free and so full of flavor. Enjoy with a simple arugula or spinach salad for a lovely, vibrant meal.

Course: dairy free, DINNER, gluten free, low carb + keto, LUNCH, nut free, paleo, soup + stew + chili, vegan

Cuisine: American

Author: Dani Spies

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Servings: 4 people

Calories: 177kcal

Ingredients

1 tablespoon extra virgin olive oil
1 medium onion, chopped
1 clove garlic
2 pounds asparagus, trimmed and cut into 1-inch pieces
15 ounce can cannelini beans
4 cups low sodium vegetable broth (or filtered water)
salt and pepper, to taste

US Customary – Metric

Instructions

Heat olive oil in a large pot and add onion with a pinch of salt. Saute onion until it is translucent and tender (not browned) this takes about 5 minutes.
Add in the garlic, asparagus and beans and season with a bit of salt and pepper and give it all a stir.
Pour in the veggie broth and crank the heat to high bringing everything to a boil.
Reduce down to a simmer and cook for 5 minutes or until the asparagus is fork tender. Shut off the heat and let the soup cool for a few minutes before blending.
Working in batches, spoon the soup into your blender, filling the blender no more then 1/4-1/3rd of the way up. Place on the lid, leaving it slightly a jar so steam can escape and blend until the soup is rich and creamy. Repeat until you have finished all the soup.
Serve right away! Or, transfer back to the pot to reheat and serve OR store in an airtight container in your fridge for up to 5 days.

Notes

* I like to drizzle some coconut milk over the top because it’s beautiful. Super fun if you plan to serve this soup to friends or family.

*If you want to freeze this asparagus soup let the soup cool completely and then transfer into an airtight, freezer safe container. This soup will last in your freezer for up to three months.

Defrost the soup in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot.

Nutrition

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

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Comments

Kristen says
March 6, 2020 at 12:13 pm

Dani- Any concerns with frozen asparagus instead of fresh?
Reply
- Dani says
  March 9, 2020 at 11:16 am
  
  Hi Kristen, fresh asparagus will always be the most vibrant and delicious! But you can certainly make the soup work with frozen asparagus.
  Reply
- Debbie Thompson says
  December 16, 2020 at 3:10 pm
  
  Can this be made in the instant pot? If so, for how long does it need to be cooked?
  Reply
  - Dani says
    December 18, 2020 at 9:58 am
    
    I bet it can but unfortunately, I don’t use the instant pot so I can’t advise on time 🙁
    Reply
Susie says
March 6, 2020 at 3:36 pm

Hi Dani, looks delicious! Would this work with frozen asparagus?? Any modifications needed?? Thx, love your recipes, blog, and channel! 🙂
Reply
- Sunita says
  September 20, 2020 at 11:40 am
  
  I made with frozen asparagus and it was delicious. Instead of beans, I added a 1/4 cup of soaked and peeled almonds.
  Reply
Anne says
March 9, 2020 at 5:54 pm

Hi Dani! I just made this soup and I just found soup heaven! I made small alterations to your recipe: low sodium chicken stock and black beans. A real winner! Thank you so much!
Reply
- Dani says
  March 11, 2020 at 9:03 am
  
  So glad to hear that Anne! Happy you enjoyed the soup.
  Reply
- Haley says
  March 15, 2020 at 9:45 am
  
  Absolutely delicious! I did add juice of 1 lemon at the very end !! I will make this again ! Thank you !!
  Reply
  - Dani says
    March 17, 2020 at 12:42 pm
    
    Hi Haley! Adding lemon is such a great idea. Thanks for the tip.
    Reply
Leah Horton says
March 18, 2020 at 2:24 am

This is the best soup ever really it Tastes heavenly and a big thanks to Haley for the tip to adding lemon. This is my new favorite soup. Thank you guys for this.
Reply
- Dani says
  April 4, 2020 at 7:40 am
  
  So glad to hear it Leah! Thanks for taking the time to leave a review 🙂
  Reply
SK says
April 1, 2020 at 2:50 am

Looks simple and delish! Can i substitute cannelini beans with pinto beans?
Reply
See Also
Panera Turkey Chili Recipe - caramel and cashews
- Dani says
  April 3, 2020 at 5:17 pm
  
  It will change the flavor a bit, but it will work in a pinch.
  Reply
Wendi says
February 11, 2021 at 7:11 pm

Hi Dani, I love this recipe and have made it several times. Delicious. I didn’t have asparagus on hand tonight so I made it with celery instead, everything else the same, and it was also fantastic! Thank you for posting such delicious and yet easy recipes. Every recipe of yours that I have made has been absolutely wonderful.
Reply
Suzanne says
March 1, 2021 at 3:00 pm

This looks so good! I love the cannelli beans! What a great way to add some plant based protein!
Reply
Vanessa says
March 1, 2021 at 3:02 pm

Thanks for sharing! Does it freeze well?
Reply
Lynnell says
March 12, 2021 at 1:08 pm

Awesome soup!!!♥️♥️I did follow one comment and added the juice of one lemon. Yum and super easy, thank you!
Reply
Vanessa says
June 7, 2021 at 7:20 pm

Super yummy! I never would have thought of adding the beans to make it creamy! Very easy to make and so filling! I also like a little fresh squeezed lemon juice in my soup bowl. Delish!!
Reply
pat says
September 5, 2021 at 2:52 pm

excellent- i added bean broth (from cooking beans) and also some lemon juice!
Reply
- Dani says
  October 11, 2021 at 9:39 am
  
  Ooh, that sounds amazing! Thanks for sharing, Pat!
  Reply
Diana Sherer says
December 4, 2021 at 9:24 pm

I’m just enjoying this soup now. Next time I’ll be sure to leave out the more fibrous asparagus bottoms. What a great alternative to cream, using the beans! Thanks! And so easy and quick!
Reply
Dan Mullan says
June 1, 2022 at 12:36 pm

Asparagus Soup is delicious!
In the recipe, I believe the units should be “calories” (not kcal)
Reply
- Dani Spies says
  January 11, 2024 at 8:48 pm
  
  Hi Dan! I’m so glad you enjoyed the soup.
  Reply
Blaine says
June 5, 2022 at 3:27 pm

Just made this and it is delicious!! I added some Yondu in lieu of salt for some extra savoriness, and lemon as someone else suggested. Also I had some purple asparagus in hand so used that as a garnish so it was pretty and tasty!
Reply
- Dani Spies says
  June 6, 2022 at 3:09 pm
  
  That sounds delicious and beautiful! I’m so glad you enjoyed this soup – thanks for letting me know, Blaine!
  Reply
Karen Mehlberg says
August 4, 2022 at 9:17 pm

This is a simple and delicious recipe for asparagus soup. My husband asked where the protein was and suggested adding ham. I added finely cut up ham and we have a new soup we both love.
Reply
Trey says
October 12, 2022 at 3:44 pm

Terrific and easy! The only thing I did differently was low sodium chicken broth(out of veggie broth) and I crisped up some ham pieces in pot before cooking soup then used it on top as garnish. Thank you for the recipe!!!!
Reply
- Dani Spies says
  October 16, 2022 at 9:59 am
  
  That’s a great idea, Trey! Thanks for sharing.
  Reply
Alcyone Finke says
March 19, 2023 at 6:08 pm

So so so delicious! I loved it! I used a hand held immersion blender and then after ladling in bowls I squeezed some lemon on top of that! My husband even liked it a lot. Also filling with the bean component. I will be making this again.
Reply
Tricia says
March 26, 2023 at 4:18 pm

Absolutely delicious! Received a huge batch of fresh asparagus that someone was sending to the compost pile. AGGGH! I said “I’ll take it!” then proceeded to find a recipe to use a lot of asparagus. Came upon your site, threw some dried cannelini beans in the pressure cooker, cut the asparagus up while the beans cooked, then made this soup up in minutes. It is now one of my absolute favorite soups! Added a couple of teaspoons of garlic salt at the end and we are in Heaven. NO FOOD WASTE on my watch, and we are the winners with this delicious soup. THANK YOU, Dani! I will checking out your other recipes! Yum!
Reply
Marina says
April 6, 2023 at 9:43 pm

Super yummy and creamy! I added Serrano pepper and ginger for a little kick. Plus turmeric for the anti inflammatory benefits. Will make again!
Reply
- Dani Spies says
  January 11, 2024 at 8:48 pm
  
  Thanks for sharing all of your additions, this sounds delicious! I’m so glad you enjoyed the recipe.
  Reply
sherry says
August 30, 2023 at 6:42 pm

This was easy to make. I added 3 garlic cloves instead of one. I could taste the beans so I added garlic powder, onion powder, parmesan cheese, and red pepper flakes. This made the soup taste much better.
Reply
- Dani Spies says
  December 19, 2023 at 2:39 pm
  
  Yum! I love all of the flavor boosters you added to the soup. This is such a versatile recipe!
  Reply
Caitlin says
September 8, 2023 at 6:28 pm

I ended up with a 2 pound bag of asparagus from Costco sitting in my fridge, eyeballing me every time I opened the door. One more week in there and it would have been toast, so I tried this recipe and it turned out delicious! I also did it for 1 minute in my instant pot (recommend doing it for 0 minutes if your asparagus is thin) and it worked great! My only advice, make sure you blend it up really well or else it’ll be stringy, which isn’t always appetizing.
Reply
Danielle Paulson says
September 20, 2023 at 10:51 pm

Yummy
I had some extra zucchini, celery and a couple red potatoes..added them and some grated Parmesan
Blended!!!
Yummy
Reply
Kathy says
January 13, 2024 at 6:47 pm

So good!! Made as is & added the juice of 2 lemons at the end. Also topped with crispy prosciutto & shredded Parmesan cheese.
Reply
- Dani Spies says
  January 14, 2024 at 5:30 am
  
  I’m so glad you enjoyed it. Your additions sound delicious.
  Reply
C. Solano says
March 16, 2024 at 1:15 pm

Great simple recipe, I added a little celery, leek, hominy, and a parmesan rind used emersion then Vitamix with some fresh cilantro and soy milk before blending. Picture perfect taste and texture was exceptional. CS
Reply
- Dani Spies says
  March 17, 2024 at 8:04 pm
  
  That sounds delicious! I’m so glad you enjoyed it.
  Reply

Asparagus Soup (Healthy Vegan Recipe) « Clean & Delicious (2024)

FAQs

How to make asparagus vegetable soup? ›

Fry the asparagus tips for a few mins to soften. Remove and set aside. Add the shallots, asparagus stalks and garlic, and cook for 5-10 mins until softened but still bright. Stir through the spinach, pour over the stock, bring to the boil, then blitz with a hand blender.

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Can you use the woody ends of asparagus? ›

This soup makes great use of woody asparagus ends that would otherwise be tossed. Asparagus ends have great flavor and boiling the ends softens them enough to make a delightful spring soup.

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What does asparagus soup taste like? ›

It's bright and refreshing, tasting of crisp asparagus, a hint of citrus and rich cream. Love it for lunch or dinner with some toasted sourdough. I love a light springy soup to make meals feel super special this time of year.

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How to make vegetable soup without losing nutrients? ›

To make sure that you don't drain out the nutrients from the soup, she suggests that one should use the same water to prepare the soup in which the vegetables were boiled. This, she says, will ensure that you are not wasting anything while making the soup, especially the essential nutrients and minerals.

Do you need to peel asparagus for soup? ›

YOU DO NOT HAVE TO PEEL ASPARAGUS IF YOU DON'T WANT TO but it gives it a sleeker texture. Exposes the grassy flavors.

What herbs go with asparagus? ›

Asparagus can be steamed, roasted, grilled, broiled, boiled, blanched, dried or pickled. Combines well with: garlic, lemon juice, nutmeg, honey. Fine herbs: rosemary, basil, dill, marjoram, Mediterranean oregano, thyme, cilantro, etc.

Discover More Details ›

Is asparagus soup gassy? ›

Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose.

Tell Me More ›

What method of cooking is best for preparing asparagus? ›

Asparagus is great quickly stir-fried or sautéed over high heat. You could sauté spears in butter or olive oil with delicious results, but throwing some chopped herbs or sliced chiles into the pan adds wonderful flavor. Both of these methods produce juicy asparagus that retains its crunch.

Read On ›

Do you cook vegetables before putting them in soup? ›

While certain vegetables can work just fine added directly to simmering soups and stews (say, carrots and celery), other vegetables (onions, garlic, and the like) will almost always need at least a brief sweat in a fat-based liquid before adding the remaining ingredients.

Read The Full Story ›

Should asparagus be soaked in water before cooking? ›

I trim the ends and then rinse the stalks and let them sit in cold water for five minutes. It hydrates the asparagus, and they cook more quickly, for they are already wet with some moisture within them. Do not soak them for thirty minutes, you are not trying to get them soggy.

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