Creamy Asparagus Soup is a favorite of the all vegetable soups. The fresh ingredients make a light veggie soup any time of year. Freezes well too!
The creamy texture of this soup does not come from cream! In fact there are no dairy products in the recipe.
It's a combination of asparagus and cauliflower soup that are converted into a low calorie healthy cream of asparagus soup!
It's an easy recipe with a velvety texture. The soup is filling with low calories and WW SmartPoints for a 12 ounce serving!
What makes this skinny?
No heavy cream! The soup is creamy thanks to the vegetables and being pureed at the end.
Simple ingredients of vegetable broth and vegetables
No high calorie or high fat ingredients. Only 1 tablespoon of olive oil is used.
Recipe Ingredients + Notes
Olive oil. Only 1 tablespoons is used.
Yellow onion. Use a medium onion.
Garlic. Three garlic cloves diced.
Asparagus. You'll need 2 pounds trimmed and cut into pieces a few inches long. More details on trimming below. Some of the asparagus tips can be set aside to blanch and use for a garnish on top of the soup when serving too.
Cauliflower. One small head of cauliflower is cut into florets for the soup. It adds wonderful structure to the soup but does not take over the flavor. More nutrition too!
Vegetable broth. Use low sodium vegetable broth. Low sodium fat free chicken stock or chicken broth can also be used and will add a robust flavor.
Salt. We recommend kosher salt which is a better tasting salt.
Black pepper. Use freshly ground black pepper for the best flavor (though any black pepper will work).
Lemon juice. We add a squeeze of lemon juice just before serving which brightens the flavor the soup and pumps up the asparagus flavor. Some lemon zest can be added to the top too!
Add a dollop of non-fat plain Greek yogurt when serving for a creamy sour cream flavor (without the calories).
A sprinkle of fresh grated parmesan cheese adds a wonderful pop of flavor and some saltiness.
How to trim asparagus
Asparagus stalks often have a woody ends of its stalk which is not pleasant to eat. The great thing is there is a natural breaking point between the woody portion and the soft stalk you want.
The easiest way to trim the asparagus is to bend the bottom of the stalk and it will snap off right after the woody portion. Slimmer stalks tend to not have much of the part that needs to be removed.
If you find the natural breaking point is halfway up the stalk (this can happen with thicker stalks) cut them with a knife an inch or so up the stalk where the woody portion stops.
How to blanch asparagus tips
Blanching is a cooking method to quickly cook vegetables then stop the cooking process by boiling then placing in ice water.
This is a great option if you'd like to garnish the top of the soup with some asparagus spears.
How to do it:
- Bring a large pot of salted water to a boil
- Set up an ice bath with cold water and ice
- When the water is boiling, place the asparagus tips (or spears) into the boiling water for 1-3 minutes (the length of time will depend on the size of the spears)
- Remove with tongs or a spider strainer and place in the ice water for just 1 minute to stop the cooking process and keep the color vibrant
- Remove and pat dry with paper towels
How to Make Asparagus Soup - Step-by-Step
STEP 1. Sauté
Heat a large saucepan or Dutch oven (or large soup pot) with the olive oil over medium-high heat.
Add the onion and sauté until it softens and becomes almost translucent (photo 1).
Add the garlic and sauté another 30-60 seconds until the garlic becomes fragrant (photo 2).
STEP 2. Add vegetables
Add the prepared asparagus, cauliflower along with the vegetable broth, salt and pepper (photos 3-5).
STEP 3. Simmer
Bring to a low boil, lower heat and cover. Simmer for 30 minutes or until the vegetables are soft and tender.
STEP 4. Puree
Process in batches through a traditional blender (preferred method) or use an immersion blender (stick blender) to puree the soup in the cooking pot until creamy and a smooth texture (photos 6-7). Salt and pepper to taste.
NOTE: photos 6 and 7 show processing through a food processor. Though a food processor can be used a blender is recommended for best results.
Serve warm with a squeeze of lemon.
How to Store
Store in an airtight container in the refrigerator for 2-3 days.
How to Freeze
Allow the soup to fully cool. Add to a freezer-safe airtight container and freeze for up to 3 months. I love using this freezer block maker to freeze the soup in bags. It's a mold that forms in the bag and after it's frozen you have easily stackable bags of soup!
Thaw in the refrigerator and reheat. Use an immersion blender to blend again if needed.
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