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Non-dairy, healthy, vegetarian asparagus soup recipe in a white bowl next to toasted bread.
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Cream of Asparagus Soup Recipe | Vegan

Healthy Cream of Asparagus Soup is made vegan and non-dairy by using coconut milk instead of heavy cream.  Serve this creamy soup recipe as a main dish for a Whole30 lunch or as a Paleo appetizer for dinner. 

Course Appetizer, Dinner, lunch, Main Course, Soup
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 310 kcal

Ingredients

  • 2 cups sweet onion finely diced
  • 4 Tbsp. olive oil divided
  • 2 cloves garlic
  • 1 ½ - 2 tsp. salt to taste
  • ¼ tsp. black pepper
  • 2 lbs. asparagus ends trimmed and cut into 2-inch pieces
  • 1 tsp. rosemary fresh, finely chopped
  • 1 tsp. thyme fresh, finely chopped
  • 3 ½ cups broth chicken or vegetable
  • 15 oz. can coconut milk full-fat or lite
  • 1 ½ Tbsp. lemon juice
  • Parsley optional
  • See this recipe in Meal Plan #7

Instructions

  1. In a Dutch oven or large pot combine 2 tablespoons olive oil and diced onion. Cook over medium heat, stirring occasionally, for 3-5 minutes or until onion becomes translucent.
    Step-by-step photos showing how to make a vegan cream of asparagus soup in a Dutch oven.
  2. Add crushed garlic, salt, and pepper, and saute for 1-2 more minutes.
  3. Add remaining olive oil and asparagus pieces.  Continue cooking over medium heat for 5 minutes.

  4. Reduce heat to medium-low and add herbs, broth, and coconut milk. Cover and let simmer for 7-10 minutes, or until asparagus are tender.
  5. Turn off heat and add lemon juice. Using an immersion blender* blend asparagus soup until completely smooth.
    An immersion blender pureeing a batch of vegetable soup in a white Dutch oven.
  6. Serve asparagus soup with gluten-free croutons or toast and finely chopped parsley.  You can also refrigerate the asparagus soup for 3-4 hours and serve it chilled.  Enjoy!  See this recipe in Meal Plan #7.

Recipe Video

Recipe Notes

Nutrition Facts
Cream of Asparagus Soup Recipe | Vegan
Amount Per Serving
Calories 310 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 9g56%
Sodium 923mg40%
Potassium 565mg16%
Carbohydrates 23g8%
Fiber 6g25%
Sugar 10g11%
Protein 5g10%
Vitamin A 2250IU45%
Vitamin C 21.9mg27%
Calcium 94mg9%
Iron 5.7mg32%
* Percent Daily Values are based on a 2000 calorie diet.