This creamy asparagus soup is a bright, flavorful, and comforting plant-based recipe that gets its silky texture without any cream. Tender asparagus, white beans, and aromatic vegetables are blended into a rich, satisfying soup that feels indulgent yet wholesome. It’s perfect for lunch, light dinner, or whenever you want a warm bowl of seasonal green goodness.
With just a handful of simple ingredients and about 30 minutes of cook time, this soup is as easy as it is delicious. The addition of cannellini beans not only adds body and creaminess without dairy, but also brings extra protein and fiber, making this recipe both filling and nutritious.
Equipment
- Large pot
- Cutting board
- Sharp knife
- Blender (countertop or immersion)
- Ladle or spoon
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 1 clove garlic, minced
- 2 pounds asparagus, trimmed and cut into 1-inch pieces
- 15-ounce can cannellini beans, drained and rinsed
- 4 cups low-sodium vegetable broth (or water)
- Salt, to taste
- Black pepper, to taste
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion with a pinch of salt and sauté until translucent and tender, about 5 minutes.
- Stir in the garlic, asparagus pieces, and cannellini beans. Season with salt and pepper and stir to combine.
- Pour in the vegetable broth and increase the heat to bring the mixture to a boil.
- Reduce the heat to a simmer and cook until the asparagus is fork-tender, about 5–10 minutes.
- Turn off the heat and let the soup cool slightly.
- Carefully blend the soup in batches until smooth and creamy, filling the blender no more than one-third full and leaving the lid slightly ajar to let steam escape.
- Return the blended soup to the pot to warm through if needed, then taste and adjust seasoning before serving.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Cuisine: Vegan / Healthy
- Course: Soup
How to store
Store leftover soup in an airtight container in the refrigerator for up to 5 days. To freeze, cool completely and transfer to a freezer-safe container for up to 3 months. Thaw in the refrigerator before reheating gently on the stovetop.
What not to do
Do not overcook the asparagus — it should be tender but not mushy before blending.
Do not blend the soup while extremely hot without venting the blender lid, as steam can build up and cause splattering.
Do not skip the beans — they give the soup its creamy texture without dairy.
Tips & Variations
For extra brightness, add a squeeze of fresh lemon juice just before serving.
Garnish with a swirl of coconut milk or a sprinkle of fresh herbs like dill or chives.
If you prefer a chunkier texture, reserve a few asparagus tips and add them back after blending.
Add a pinch of red pepper flakes for subtle heat.
Approximate Nutrition
(per serving estimate)
- Calories: ~177 kcal
- Protein: ~11 g
- Fat: ~4 g
- Carbohydrates: ~31 g
- Fiber: ~10 g
- Sugar: ~7 g
Ingredients
Method
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion with a pinch of salt and sauté until translucent and tender, about 5 minutes.
- Stir in the garlic, asparagus pieces, and cannellini beans. Season with salt and pepper and stir to combine.
- Pour in the vegetable broth and increase the heat to bring the mixture to a boil.
- Reduce the heat to a simmer and cook until the asparagus is fork-tender, about 5–10 minutes.
- Turn off the heat and let the soup cool slightly.
- Carefully blend the soup in batches until smooth and creamy, filling the blender no more than one-third full and leaving the lid slightly ajar to let steam escape.
- Return the blended soup to the pot to warm through if needed, then taste and adjust seasoning before serving.
Notes
- Protein: ~11 g
- Fat: ~4 g
- Carbohydrates: ~31 g
- Fiber: ~10 g
- Sugar: ~7 g
Conclusion
This asparagus soup is a wholesome and satisfying way to enjoy spring’s vibrant greens. Blended until smooth and creamy without any dairy, it delivers comforting richness alongside nourishing plant-based ingredients. Whether served on its own or with a simple salad, this soup is a delicious and healthy option for everyday meals.
FAQs
Can I use frozen asparagus instead of fresh?
Yes. Thaw and drain frozen asparagus before adding so it doesn’t make the soup watery.
Can I make this soup in an immersion blender?
Yes, you can blend the soup directly in the pot with an immersion blender for convenience.
Is this recipe gluten-free?
Yes, this asparagus soup is naturally gluten-free.
Can I add other vegetables?
Absolutely — peas, spinach, or leeks can be added for extra flavor and nutrition.
Can this soup be frozen?
Yes, it freezes well for up to 3 months when stored properly.
