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5 from 13 votes

Creamy Asparagus Soup

Creamy Asparagus Soup is easy to make and full of light asparagus flavor. It's a filling low calorie vegetable soup but no one will every guess that part! No cream needed for this creamy soup either!
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Soup
Cuisine: American
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Servings: 7 1 ½ cup servings (total yield: approximately 11 cups)
Calories: 74kcal
Author: Toni Dash


  • 1 tablespoon olive oil
  • 1 medium yellow onion
  • 3 cloves garlic
  • 2 pounds asparagus trimmed and cut into 2-inch pieces
  • 1 small cauliflower head cut into florets
  • 6 cups low sodium vegetable broth
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper


  • In a large saucepan or stock pot heat olive oil over medium high heat. Add the chopped onion, and sauté until translucent.
  • Add the garlic cloves and sauté for 30-60 seconds until garlic is fragrant.
  • Add the cauliflower, asparagus, vegetable stock, salt and pepper. Bring to a low boil, reduce heat, and simmer, covered, for 30 minutes or until the vegetables are tender.
  • Process the soup in batches through a blender (recommended) or using an immersion blender until creamy and smooth. Add additional salt and pepper to taste.
  • Serve warm with a squeeze of lemon.


Optional toppings
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 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. Thaw in the refrigerator and reheat. Use an immersion blender to blend again if needed.


Calories: 74kcal | Carbohydrates: 11g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 347mg | Potassium: 405mg | Fiber: 5g | Sugar: 5g | Vitamin A: 981IU | Vitamin C: 27mg | Calcium: 46mg | Iron: 3mg