When asparagus season rolls round, this is one of the first things we make. Asparagus Soup is a light and fresh soup, that is perfect for Spring. This creamy soup is low in calories and fat, but full of flavour.
Asparagus is such an underrated vegetable, and there is so much that you can do with it. We are going to be sharing more asparagus recipes, but this soup is one our our favourites.
At just 115 calories for a big bowl, this plant based soup feels much more indulgent than it actually it.
Looking for some other ways to eat asparagus? Why not try our tasty Cold Asparagus Salad, easy Asparagus Tart, quick Air Fryer Asparagus, or our simple but delicious Feta and Asparagus Frittata?
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Why you will love it
- A great way to use asparagus - If you want to make the most of asparagus season, or you have lots to use up, then this recipe is for you.
- Low calories -Less than 180 calories per portion and it's really filling too.
- Can be eaten cold too - Cold soup? Yep, you heard right. This is perfect for summer as it can be eaten chilled too.
Ingredients needed
- Asparagus - To get the perfect asparagus, look for spears that are firm and a nice bright green colour. The tips should be dry and held tightly to the stalk. Thinner asparagus spears are younger and therefore more tender.
- Shallots - Shallots add a nice bit of sweetness, but If you don't have shallots, a standard onion will work.
- Garlic - Everything tastes better with garlic in our opinion. Feel free to adjust the amount up or down to suit your own taste.
- Stock - We used a standard vegetable stock cube for convenience, however you can make your own asparagus stock - see below for details.
- Oil - To cook the vegetables in - use a good quality vegetable oil.
- Cream - To make it creamier and to add a little indulgence. You can leave this out or see below for more tips on how to make soup creamier.
A full ingredients list with measurements is in the recipe card below.
How to make asparagus soup - Step by step
One: Heat the oil and gently fry the shallots, garlic and asparagus until softened
Two: Pour in the stock and simmer for 10 minutes.
Three: Add the cream.
Four: Blend until smooth.
Health benefits of asparagus
A member of the lily family, asparagus is a nutrient dense vegetable and definitely one you should be trying to include in your diet more often. It is high in fibre, vitamins A, C, E and K and packed full of antioxidants and anti-inflammatory properties.
Read more about the health benefits of asparagus.
There is evidence that the cultivation of asparagus dates back over 2,000 years to Greece, where they believed in its medicinal properties and that it could be used for curing tooth ache. It has been grown in England since the 16th century.
How to store asparagus
You should try to use asparagus on the day that it is bought, but if that isn't possible then we have some tips on how to keep it fresh for up to 7 days in the fridge. Take a look at this comprehensive post on How To Store Asparagus.
Asparagus stock
Whilst you could use a standard vegetable stock for this soup, why not use the stalks that are cut off the asparagus to make a stock - it's a great way to reduce food waste. Add them to a pan with other vegetable cuttings and the amount of water needed and simmer for 30 minutes.
Variations
The asparagus really is the star of the show here, so you don't want to over power it with too many other flavours. However, we add a generous amount of spinach because it makes it a super green colour.
Fresh herbs are a must in a homemade soup too and we went with chives, as they add a nice onion-y flavour.
We love to add toppings to soups, just to make them even more delicious and Parmesan and pine nuts work really in this soup. The Parmesan makes it more creamy and the pine nuts adds extra texture.
Storage
Store: You can make the soup in advance and store it in the fridge in an air tight container and it will be good for 2 days. You can also just make the stock in advance and then make the soup from fresh.
Freeze: You can freeze the soup for up to 3 months. Make sure it is cooled, and then put in a freezable container.
Defrost: Defrost it in the fridge overnight.
Reheat: You can reheat through on the hob.
Extra tips
- Try to use a stick blender to blend this asparagus soup. You could use a jug blender, but you would have to wait until it was completely cooled before blender, as the jug could explode when hot liquid is blender. Try to do it in batches in the blender.
- You could swap the chives for parsley or basil.
- A dollop of creme fraiche adds some extra creaminess to this asparagus soup.
FAQs
A few slices of buttered, warm sourdough bread always go well with asparagus soup. Why not also try our Homemade Flatbreads or Garlic and Rosemary Focaccia. Top your soup with some crunchy croutons.
If you find your asparagus soup is too stringy, even after blending it up, then you are choosing asparagus spears that are too thick. Don't choose ones that are too thin either,
Use the bend and snap method. Take one stalk of asparagus and then gently bend it to the point of breaking and it will snap off at the point where the woody tough part begins. You can carry on snapping them all, or use that as a guide and use a knife to cut them all at the same point.
If you find the soup too thin, then we have a few ways to thicken it. You can use a cornflour slurry, however that will change the colour and taste. Try cooking it for a little longer and cook of some extra water. But that would have to be done before blending.
Adding a little coconut milk can thicken it up, however, that will give it a coconut flavour. You could also blend some chickpeas into it to thicken it.
This version isn't vegan, as we have added some double cream to make it extra creamy. However, you could either leave it out or use a vegan alternative.
If you use a gluten free stock and make sure there is no cross contamination, then this is a delicious gluten free soup.
More soup recipes
If you’ve tried this creamy asparagus soup recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Asparagus soup
Ingredients
- 320 g (11 oz) Asparagus spears - woody ends trimmed and chopped into small pieces
- 1 tablespoon Olive oil
- 4 Shallots - chopped
- 2 Garlic clove - minced
- 425 ml (1.75 cups) Vegetable stock
- 2 tablespoon (2 tablespoon) Chives - chopped
- 2 tablespoon Double (heavy) cream - (optional)
- 1 pinch Sea salt and black pepper
Instructions
- Heat 1 tablespoon Olive oil and gently fry 4 Shallots, 2 Garlic clove and 320 g Asparagus spears until softened.
- Pour in 425 ml Vegetable stock and simmer for 10 minutes.
- Add 2 tablespoon Double (heavy) cream and 1 pinch Sea salt and black pepper.
- Blend until smooth.
- Serve topped with 2 tablespoon Chives.
Recipe tips
- Try to use a stick blender to blend this soup. You could use a jug blender, but you would have to wait until it was completely cooled before blender, as the jug could explode when hot liquid is blender. Try to do it in batches in the blender.
- You could swap the chives for parsley or basil.
- A dollop of creme fraiche adds some extra creaminess to this soup.
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
Nadia
Looks delicious! Asparagus is such an underrated vegetable! It's so good for you and so delicious :D
Fashion and Style Police
This Asparagus soup looks amazing and healthy. I would love to try this.
Laura Hartley
I'd be intrigued to try this as I can't imagine the asparagus flavour in soup form. I think part of the reason I like asparagus is because of the texture so not sure what I'd make of it if that was different!
Bintu | Recipes From A Pantry
A happy memory is me making sorrel soup with my grandma - one of the first times we cooked together.
shobha
Awesome and nutritious bowl of soup.. lovely presentation and clicks.
Leigh at Fashion Du Jour LDN
What a heartwarming and hunger inducing post. This recipe sounds not only healthy but damn tasty - love Asparagus too! Also love this super positive food focus from Weightwatchers, think it is very much needed! My happy food memories have to be mum's Sunday roast - you may have been dreading work/school the next day but the meal was comforting and full of love.
Thanks for sharing!
Helen at Casa Costello
Yay for asparagus season! I made the mistake of introducing it to my girls and they love it - means smaller portions for me & Mr C!. Love this soup - Will be definitely attempting your recipe. Pinned x
Linda Everett
This is my first time visiting your blog, as I bought your book yesterday. I just want to say that it is fantastic and I love how you have such a realistic approach to weight loss. I look forward to trying lots of recipes and now following your blog too.
Jules
I am wanting to start eating salads for lunch, but it seems that the weather has other ideas. I will be giving this a try.
Candace
I absolutely adore asparagus. I really do think it's my favourite veg. Love it grilled, in quiches, soup. You name it
Helen Clark
I've not tried asparagus soup before but it looks and sounds delicious. It's great that this is a "healthier" version too.
Elizabeth
Mmmm such a delicious soup recipe! I'm a fan of asparagus too.
Tandy | Lavender and Lime
Love your healthy version of what could be a calorie laden soup
karrie @ Tasty Ever After
This is so perfect right now Dannii because I have snow in my yard and it's cold here in New Hampshire. I buy fresh asparagus every time I go to the store so will get extra tomorrow so I can make your soup. Pinned! :)
WhatLauraLoves
I LOVE asparagus so to have it in a soup sounds absolutely delicious xxx
marcie
I eat asparagus all the time, but can you believe I've never had asparagus soup? Horrible! This is such a pretty green and looks delicious -- I need to try it ASAP!
Melanie Edjourian
I do like asparagus but have never had it in a soup yet, this looks simple enough to make which is great.
Jessica McDonnell
I love asparagus soup, it's probably my favourite soup. I need to try this recipe.
Life as Mum
I need to start making soup again - this looks lovely.
Heather@hungryforbalance
I love the red onion addition here! I bet it goes perfectly with the asparagus! My favorite food/cooking memory is baking cookies with my mom at Christmas. I can't wait to do it with Matilda!