Vegan Asparagus Soup is smooth, creamy, super delicious, and quick to cook. It’s also dairy-free, gluten-free, sugar-free, and low-calorie. A perfect spring lunch!
Have you ever wanted to make a vegan dish but didn’t know where to start or what you should use? Or found yourself in the middle of your favorite restaurant and wondering if they used vegan ingredients or not? I did too, and I decided to write down what I’ve learned in the past few years.
Hi everyone. I’m Michelle, and I’m a vegan. I’ve been one for 24 years now and have to say that it’s one of the best things that’s ever happened to me. I find it interesting that so many people think that following a vegan diet is hard or restrictive when it can be the opposite: fun and delicious!
Today, I am going to share with you a vegan soup recipe that is so easy to make and tastes amazing.
I’m sure that you know about asparagus if you’re here. Maybe you love it, maybe you hate it, but there’s no denying that it’s a popular vegetable around the world. Asparagus is such a versatile vegetable. It’s perfect for salads and soups – as we’re doing today. I just learned how to make it turn out creamy and smooth and taste luscious.
This Vegan Asparagus Soup is creamy, light, and healthy! It’s super easy to make, so you can impress your friends with a tasty vegan meal that is even ready in under 30 minutes.
Why You Love This Soup?
I love this creamy and tasty vegan soup. It’s also a favorite of my daughter. I hope you like this soup as much as we do because:
- This healthy asparagus soup is vegan and gluten-free.
- This soup is super easy to make and is ready in about 30 minutes.
- This hearty soup has a subtle truffle flavor and tastes great on a crisp spring day.
- The flavor is so clean and bright that you can use this recipe all through the summer.
- It’s a great light dinner that isn’t too heavy or too filling.
- This soup is extremely healthy!
- It’s a great recipe for weight loss if you’re sticking to a low-calorie diet plan.
- This vegan asparagus soup will hopefully inspire you to make some changes in your diet and incorporate more vegetables into your life because veggies are good for you!
- It’s a great dish to have in your recipe book for entertaining or when others are over.
- The recipe makes approximately 2-3 cups of soup and can easily be doubled or tripled if needed.
Asparagus Health Benefits
Asparagus is one of the most nutritious veggies available. It is well-known for its nutritional balance. Here are a handful of asparagus’s many health benefits:
- Asparagus has a high vitamin K content. As a result, it helps to maintain bone health and blood clotting factors.
- Asparagus contains a lot of folates. This compound is especially good for DNA formation, cell proliferation, and healthy pregnancy.
- In addition, it is rich in vitamins A, C, and E.
- It also has dietary fiber, which helps to improve digestive health. It also helps with digestion.
- Antioxidants are abundant in asparagus. These are substances that protect the body from the damage caused by free radicals and oxidative stress. As a result, it has anti-inflammatory, antiviral, and cancer-fighting capabilities. Furthermore, purple asparagus is known to be abundant in antioxidants.
- Potassium content is high, which aids in blood pressure reduction. Thus, it protects the heart from a variety of heart-related issues, such as high blood pressure and strokes.
- Asparagus contains few calories; hence, it is good food for weight management. It also helps one feel fuller.
Recipe’s Required Ingredients
Everything you need for this delicious soup is probably already in your kitchen! To prepare this vegan Asparagus soup, you’ll need the following ingredients:
- Asparagus: Thoroughly wash and trim and chop them. You can use fresh or frozen asparagus, but fresh is best if you can find it.
- Avocado Oil: Avocado oil offers several health benefits. You can substitute olive oil if you don’t have it. If neither is available, substitute canola or any other vegetable oil.
- Onion: Feel free to substitute white, yellow, and red onions for the recipe, though I love yellow onions.
- Garlic: The garlic gives your soup just enough kick of flavor to make this incredibly tasty dish.
- Coconut Milk: You can substitute coconut milk with unsweetened soymilk or any other plant-based milk.
- Vegan bouillon cube: If you don’t have bouillon cubes, you may use either one cup of fresh stock OR one cup of canned broth in place of each cube.
- Onion powder: Adding onion powder to the soup will give it a more savory flavor.
- Garlic powder: Garlic powder gives the soup a richer flavor.
- Cayenne pepper: It imparts a more neutral “peppery” flavor to your dish.
- Salt: Season your soup with salt to balance out the flavors.
How To Make Vegan Asparagus Soup?
Heat oil in a large pot over medium-high heat. Add the onion and cook for 3 minutes. Add garlic and cook for another. Stir in asparagus and cook to coat for 1 minute.
Add water, coconut milk, a bouillon cube, onion powder, and garlic powder. Bring to a boil, cover, and reduce heat to simmer for 15 minutes. Remove from heat and allow to cool slightly.
Using a hand-held blender or regular blender, process asparagus soup until smooth and creamy. Season with salt and pepper to taste.
Freezing And Storage
Leftovers remain for 3-4 days in the refrigerator and can be reheated in the microwave or on the stovetop.
If you wish to freeze it, it will work fine. Simply cool completely before freezing, then thaw overnight in the refrigerator before reheating on the stovetop until well hot.
- Add some crushed red chili flakes instead of cayenne pepper.
- To give the dish a creamier texture, boil the asparagus with a few extra vegetables like potatoes.
- Toppings: For a healthier alternative, use pumpkin seeds and roasted sesame.
- You can use fresh herbs such as rosemary, oregano, and thyme for extra flavor.
- You can substitute coconut milk with your chosen plant milk. If substituting, taste the soup and make any necessary adjustments.
Expert Suggestions And Tips
- It should be kept in the pot. You will be less likely to burn yourself if you use an immersion blender.
- Cut the ends off. Before boiling the asparagus, cut away the tough, woody parts.
- The best is fresh. Fresh garlic cloves and fresh onion are more flavorful than dried spices.
- Make it cold. Before serving, refrigerate the completed soup for at least 4 hours.
- Prepare ahead of time. Simply reheat the soup or serve it chilled if prepared in advance.
- When you bring the asparagus home, cut the tips of asparagus and keep it in water. It will not dry out!
- If you don’t use asparagus within three days, it will deteriorate.
- Adjust the amount of milk you use as necessary. The best way to go is to start with one cup of milk, then blend everything together and add more as needed.
- Firm asparagus should be used. This indicates that they are fresh and will provide a soup with a superior flavor to asparagus that is somewhat flimsy.
Frequently Asked Questions:
What Can You Do With The Woody Ends Of Asparagus?
It’s difficult to eat woody asparagus ends. However, if you want to limit food waste, the asparagus bottoms are best used in a made vegetable broth.
Can I Freeze Vegan Asparagus Soup?
It is technically conceivable to freeze cream-based soup. However, separation may occur, affecting the soup’s natural quality. It may be remedied by stirring vigorously while heating or by blending it in a blender.
What Flavors Or Veggies Go Well With This Vegan Asparagus Soup?
Roasted peppers, zucchini, mushrooms, sun-dried tomatoes, and even carrots can be added for a little extra flavor.
Is Asparagus Soup Good For You?
This soup is an excellent addition to your menu. You’ve saved calories and fat by not using cream. This soup is very filling because asparagus is high in fiber.
How Long Does Asparagus Soup Last In The Fridge?
It will keep in the refrigerator for three to four days. Of course, you’ll eat it much sooner!
Do I Need To Strain The Soup?
No. Asparagus soup made vegan doesn’t need to strain it, thanks to the blender.
Which Is Healthier: Asparagus Or Broccoli?
Fiber and potassium are abundant in both veggies.
Broccoli has a significant advantage over asparagus in terms of vitamin K and calcium, while asparagus has fewer calories and a better nutritional profile. Asparagus is an excellent source of iron, particularly for a vegetarian.
How Do Asparagus Taste Like?
Asparagus often has a slight sweet-bitter flavor coupled with a grassy, earthy flavor. Asparagus comes in a variety of varieties. Each variety has its own distinct flavor.
Other Asparagus Recipes
- Roasted Asparagus And Potatoes
- Oven Roasted Asparagus And Tomatoes
- Vegan Asparagus Casserole
- Air Fryer Asparagus
- 20 Minute Pasta With Asparagus
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- Preparation: 10 min
- Cooking: 30 min
- Ready in: 40 min
- For: 4 servings
- Heat oil in a large pot over medium-high heat. Add the onion and cook for 3 minutes. Add garlic and cook for another. Stir in asparagus and cook to coat for 1 minute.
- Add water, coconut milk, bouillon cube, onion powder, and garlic powder. Bring to a boil, cover, and reduce heat to simmer for 15 minutes. Remove from heat and allow to cool slightly.
- Using a hand-held blender or regular blender, process asparagus soup until smooth and creamy. Season with salt and pepper to taste.