Name: Healthy Cream of Asparagus Soup | Vegan, Dairy-Free
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Vegan
Ingredients: 1 lb asparagus stalks, trimmed and chopped; 1 small onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 cup coconut milk; 1 tbsp olive oil; 1 tbsp lemon juice; 1/2 tsp salt (or to taste); 1/4 tsp black pepper; 1/2 tsp thyme; 2 tbsp nutritional yeast (optional); 1/4 cup cashews (optional, for extra creaminess)

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Why You’ll Love This Recipe

This healthy cream of asparagus soup is a light yet comforting dish that is completely plant-based. It offers a rich, velvety texture without any dairy, making it perfect for those who are lactose intolerant or following a vegan lifestyle. Made with fresh asparagus and wholesome ingredients, this soup is nutrient-dense, low in calories, and packed with flavor. Whether you’re looking for a quick weeknight meal or a nutritious appetizer, this recipe is a must-try.

Ingredients

asparagus stalks
onion
garlic
vegetable broth
coconut milk
olive oil
lemon juice
salt
pepper
thyme
nutritional yeast
cashews (optional, for extra creaminess)

Directions

Prepare the asparagus: Wash the asparagus thoroughly and trim the tough ends. Chop the stalks into smaller pieces to ensure even cooking.
Sauté the aromatics: In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking until they become soft and fragrant.
Cook the asparagus: Add the asparagus pieces to the pot, stirring occasionally for about 5 minutes until they start to soften.
Add the broth: Pour in the vegetable broth and bring the mixture to a gentle boil. Reduce the heat and let it simmer for 10-15 minutes, or until the asparagus is tender.
Blend the soup: Use an immersion blender to puree the soup until smooth. Alternatively, transfer it in batches to a blender and blend until creamy.
Incorporate creaminess: Stir in the coconut milk and nutritional yeast (if using), blending well for a richer flavor and texture.
Season to taste: Add salt, pepper, and a squeeze of lemon juice for brightness. Adjust seasonings as needed.
Serve warm: Garnish with fresh thyme, a drizzle of olive oil, or extra coconut milk for presentation. Enjoy!

Variations

Extra Creamy: Blend in soaked cashews for a thicker, creamier consistency.
Protein Boost: Add white beans or silken tofu while blending for more protein.
Spiced Up: Incorporate a pinch of cayenne pepper or smoked paprika for a hint of heat.
Herbaceous Twist: Try fresh basil or dill for a unique herbal note.
Low-Fat Option: Use light coconut milk or replace with unsweetened almond milk.

Servings and Timing

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Storage/Reheating

Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
Freezing: Freeze in a sealed container for up to 3 months. Thaw in the refrigerator before reheating.
Reheating: Warm on the stovetop over low heat, stirring occasionally. Add a splash of broth or coconut milk if needed.

FAQs

How do I make this soup thicker?

Blending in soaked cashews or white beans can enhance the creaminess without dairy.

Can I use frozen asparagus?

Yes! Frozen asparagus works well; just add it directly to the pot and adjust the cooking time slightly.

What can I use instead of coconut milk?

Unsweetened almond milk, cashew cream, or oat milk are great substitutes.

Can I make this soup ahead of time?

Absolutely! Store it in the fridge and reheat as needed.

Is this soup keto-friendly?

Yes, but consider using heavy coconut cream instead of regular coconut milk for a lower-carb option.

What pairs well with this soup?

Serve it with crusty bread, a side salad, or roasted chickpeas for added texture.

Can I use another vegetable broth?

Yes, homemade or store-bought vegetable broth both work well. Just ensure it’s low-sodium if watching salt intake.

How can I make it more flavorful?

Enhance flavor with nutritional yeast, fresh herbs, or a touch of miso paste.

Is this soup gluten-free?

Yes, it’s naturally gluten-free.

Can I serve this soup cold?

Yes! It works well as a chilled soup for warm weather.

Conclusion

This healthy cream of asparagus soup is a deliciously smooth and nourishing meal that’s easy to prepare. Whether served warm on a chilly evening or chilled for a refreshing summer dish, it’s a versatile recipe that fits any occasion. Try it today and enjoy a dairy-free, plant-based comfort food that doesn’t compromise on flavor!

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