Silky smooth and elegant, this simple and healthy recipe for Creamy Asparagus Soup requires only basic ingredients and very little effort or time to make!Jump to Recipe Print Recipe
One of my favourite spring seasonal ingredients is asparagus. Though it’s available year round in supermarkets, it’s prime harvesting season in North America is from February to June, with April being the peak in the warmer climates and May and June for those of us living in cooler parts. Asparagus tastes best and is most tender when it’s fresh. And since it loses its flavour and nutritional benefits quickly after it’s picked, it’s best to buy local asparagus when possible.
Health Benefits of Asparagus
Asparagus has many health benefits. It’s high in antioxidants, minerals and vitamins A, C, E and K. It also contains more folic acid than any other vegetable, which is especially important for pregnant women. Asparagus can improve your blood flow and lower your blood pressure. It also contains a detoxifying compound that can help break down carcinogens in your body. And if all those benefits weren’t enough to encourage you to eat more asparagus, you should know that one cup of raw asparagus contains about 25 calories. Doesn’t get much better than that!
How to Eat Asparagus
Asparagus is such a tasty and versatile vegetable and can be cooked in so many different ways. But my favourite recipes are often the simplest. I believe the less fussy the recipe is, the more likely you are to savour the main ingredients. If you have a bunch of really fresh asparagus you should try adding some raw to salads, just slice it thinly and toss it in with the remainder of ingredients. You could also add raw asparagus spears to vegetable platters and serve it with dip. Asparagus can also be roasted, grilled, steamed or boiled like in this healthy Creamy Asparagus Soup.
About this Healthy Asparagus Soup
This soup only requires a little time and a few healthy ingredients to make. You’ll need some basic aromatics and asparagus. I use chicken stock in this recipe because I always have some around. But you can use vegetable stock to keep the soup vegetarian. You can thicken a soup quite a bit by adding a touch of flour to the veggies before adding the stock. This gives creamy soups more body, but if you are gluten intolerant you could add a small diced potato with your veggies instead. Once the veggies are tender, you can purée the soup in batches in a blender or use an immersion blender to purée the soup right in the pot. I add a touch of heavy cream after puréeing the soup for added richness and creaminess, but it can be omitted, it will still be plenty creamy without it.
If you make this recipe be sure to take a picture and share it with me on Instagram by tagging #sweetandsavourypursuits, I love to see your photos!
- 2 tbsp. butter
- 1 onion large, chopped
- 1 celery stick chopped
- 1 garlic clove minced
- 1 tbsp all-purpose flour
- 4 cups chicken stock
- 1 lb. asparagus
- 1/4 cup heavy cream
- salt, pepper and ground nutmeg to taste
- Reserve a few asparagus tips to blanch and garnish the soup. Or you can drizzle a little cream and swirl it around. optional
Creamy Asparagus Soup:
- In a heavy-bottomed pot, heat the butter over medium-high heat.
- Add the onion and celery and cook for 2 to 3 minutes before adding the garlic.
- Lower heat to medium and add 1 tbsp. of flour to vegetables. Cook, stirring for a couple of minutes. Add asparagus and then the chicken or vegetable stock. Season soup with salt and pepper.
- Bring the soup to a boil, reduce heat and let the soup simmer for about 15 minutes or until asparagus is tender.
- Purée soup in batches, making sure not to fill your blender more than half full. You can also use an immersion blender to purée the soup right in the pot.
- Once puréed, return the soup to the pot and add 1/4 cup heavy cream (if using), stir and reheat soup on low heat, do not let the soup come to a boil. Taste and adjust salt and pepper to taste, add a pinch of freshly grated nutmeg if using.
- Serve garnished with blanched asparagus tips or a drizzle of cream.
To Blanch Asparagus Tips:
- Bring a small pot of salted water to a boil. Add asparagus tips and blanch for a couple of minutes or until tender. Drain and reserve on ice to stop the cooking process and keep them a vibrant green. Add to soup when ready to serve.