Skip to Content

Healthy Asparagus Soup

This simple and delicious recipe for a creamy Healthy Asparagus Soup requires only basic ingredients and very little effort or time to make!

Jump to Recipe Print Recipe

Creamy Asparagus Soup in white mugs.

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.

A bunch of fresh asparagus tied with kitchen twine.

Asparagus Health Benefits

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. It doesn't get much better than that!

Two mugs of creamy asparagus soup.

How to Make a Healthy Creamy Asparagus Soup

This easy homemade asparagus soup requires only a few ingredients to make. Here are the ingredients I used:

Ingredients Overview:

  • Basic aromatics. I used onion, celery and garlic.
  • Asparagus, I used fresh but you could use frozen asparagus as well.
  • Chicken stock or you could use vegetable stock to make a vegetarian soup.
  • Flour. I add a tablespoon of flour when sauteeing the veggies. This thickens soups and gives creamy soups more body. If you are gluten intolerant you could add a small diced potato with your veggies instead.
  • Heavy cream, I add 1/4 cup of cream to the soup after puréeing it for added creaminess. The heavy cream can be omitted for an even lighter soup, it will still be creamy without it.

Steps Overview:

To make the soup, start by sauteeing the aromatics, add a bit of flour (if gluten intolerant, add a small diced potato instead). Add the asparagus and chicken or vegetable stock.

Season the soup to your taste with salt and pepper. Let the soup come to a boil and cook until the asparagus is tender.

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.

Taste and adjust the seasoning of the soup before serving.

Mug of creamy asparagus soup

Different Ways to Enjoy 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 spears to salads, just slice it thinly and toss it in with the remainder of the salad 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 Asparagus Soup.

Enjoy!

More Delicious Soups

Mug of creamy asparagus soup

Healthy Asparagus Soup

This simple and delicious recipe for a creamy Healthy Asparagus Soup requires only basic ingredients and very little effort or time to make!
4.84 from 6 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main, Soup
Cuisine American
Servings 4 people
Calories 233 kcal

Ingredients
  

  • 2 tablespoons butter
  • 1 onion large, chopped
  • 1 celery stick chopped
  • 1 garlic clove minced
  • 1 tablespoon all-purpose flour
  • 4 cups chicken stock or vegetable broth
  • 1 pound asparagus
  • ¼ 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

Instructions
 

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.

Notes

  1. Use vegetable broth for a vegetarian soup.
  2. When heating leftovers, reheat soup on low heat to avoid boiling since this might cause the cream to separate. If ingredients separate, a quick whiz in the blender or with an immersion blender should fix the issue.

Nutrition

Calories: 233kcalCarbohydrates: 17gProtein: 9gFat: 14gSaturated Fat: 8gCholesterol: 43mgSodium: 413mgPotassium: 558mgFiber: 3gSugar: 7gVitamin A: 1305IUVitamin C: 9.4mgCalcium: 54mgIron: 3.1mg
Keyword Asparagus Soup, Creamy Asparagus Soup, Healthy Asparagus Soup
Tried this recipe? Have any questions, comments or suggestions? Leave a comment below!Mention @sweetandsavourypursuits or tag #sweetandsavourypursuits!

This post wast originally published in March of 2018. It has been updated. The recipe remains unchanged.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

C.M.

Thursday 15th of March 2018

Made this soup last night and everyone loved it, I'll definitely be making it again.

Sweet and Savoury Pursuits

Monday 19th of March 2018

So glad to hear that, thanks for letting me know!

Louise Crosby

Saturday 10th of March 2018

This soup looks delicious, Fida. I love the bright green colour, perfect after the winter. I'm going to give it a try.

Sweet and Savoury Pursuits

Monday 19th of March 2018

Thanks Louise, this soup definitely feels like spring in a bowl!

This site uses Akismet to reduce spam. Learn how your comment data is processed.