This simple and healthy Cream of Asparagus soup recipe is dairy-free, yet still has a creamy consistency. It’s the perfect way the celebrate spring and is great for Paleo, Keto and Vegan diets.
One of the best parts of the early spring season is the influx of fresh asparagus at the farmers market.
Aside from being one of my favorite vegetables in general, I love asparagus because it is so easy to cook with.
Case in point: this simple asparagus soup. It uses some basic ingredients to create a delicious soup in roughly 30 minutes.
The best part is that this creamy soup actually doesn’t have any dairy. The use of cauliflower helps create a creamy asparagus soup without the use of heavy cream or sour cream.
So next time you come across some asparagus, give this easy soup a try. It’s a great way to welcome spring into your home with this delicious hot soup on the dinner table.
Fun fact: It has been recorded that Roman emperor Caesar Augustus himself used to utter the phrase, “faster than cooking asparagus!” when he wanted something done post-haste. Even the ruler of the Roman empire knew that asparagus was a breeze to prepare in the kitchen!
For this recipe you’ll need:
- asparagus: 2 pounds of asparagus, or about two bunches of asparagus
- cauliflower florets: you’ll need about 1 pound, or roughly one small head
- yellow onion
- vegetable broth: you can also substitute with chicken broth or chicken stock for a non-vegan version
- extra virgin olive oil
- fresh dill: I love the combination of fresh dill and asparagus, but you can also substitute with 1 teaspoon of dried dill, or experiment with other fresh herbs like parsley or thyme
- lemon juice: this really helps bring out the flavors in the soup
- sea salt
- black pepper
How to Make Cream of Asparagus Soup without Cream
Start by trimming off the woody ends of the asparagus stalks, then roughly chop them into 2-inch pieces.
Set aside about 12 of the asparagus tips for garnish.
Next, heat a dutch oven or heavy, large pot over medium-high heat and add two tablespoons of olive oil.
Add the chopped yellow onion along with 1/2 teaspoon of sea salt. Sweat the onion until it is translucent and tender, about 7-8 minutes.
Add a couple of minced garlic cloves and cook until fragrant, about 30 seconds.
Add the asparagus pieces and saute until it starts to get tender, about 5-6 minutes.
Finally, add the cauliflower florets, vegetable broth, bay leaf, another 1/2 teaspoon of sea salt and some black pepper.
Bring everything to a boil, then reduce to low heat. Cover the pot and simmer the vegetables until they are extremely tender, about 25- 30 minutes.
While the soup is simmering, heat up one tablespoon of olive oil in a small skillet.
Add the reserved asparagus tips and sauté until the are tender, about 5-6 minutes.
Once the vegetables are tender, remove the bay leaf, then puree the soup well using an immersion blender.
You can also work in batches and puree it with a high speed blender.
Stir in the lemon juice, and season the soup with more salt and pepper to taste.
Ladle the soup into bowls and garnish with the asparagus tips before serving.
How to Store Asparagus Soup
Keep the soup in an airtight container in the refrigerator for up to four days.
It can also be frozen for up to six months.
More Vegetable Soup Recipes
- Rutabaga and Parsnip Soup
- Turmeric Sweet Potato Soup
- French Lentil Soup with Turnips and Dill
- Miso Pumpkin Soup with Oyster Mushrooms
Healthy Cream of Asparagus Soup (with no Cream)
- 3 tablespoons extra virgin olive oil divided
- 2 pounds asparagus
- 1 pound cauliflower florets
- 1 yellow onion diced
- 3 cloves garlic minced
- 6 cups vegetable broth
- 1/4 cup fresh dill chopped
- 1 bay leaf
- 2 tablespoons fresh lemon juice
- 1 teaspoon sea salt divided, plus more to taste
- 1/4 teaspoon black pepper plus more to taste
- Trim the woody ends from the asparagus stalks, then cut the asparagus into 2-inch pieces. Reserve 12 of the asparagus tips.
- Heat two tablespoons of olive oil in a large dutch oven over medium high heat. Add the onion along with 1/2 teaspoon of sea salt and sweat the onion until it is translucent, about 7-8 minutes.
- Add the garlic and cook until fragrant, about thirty seconds.
- Add the chopped asparagus and sauté until the asparagus is slightly tender, 5-6 minutes.
- Add the cauliflower to the pot and pour in the vegetable broth. Add the dill, bay leaf, remaining 1/2 teaspoon of sea salt, and black pepper. Bring to a boil, then reduce the heat to a low simmer. Cover the pot and cook until the vegetables are extremely tender, about 25-30 minutes.
- Meanwhile, heat the remaining tablespoon of olive oil in a small skillet over medium high heat. Add the reserved asparagus tips and cook, tossing occasionally, until tender, about 5-6 minutes.
- Remove the bay leaf from the soup and puree using an immersion blender or, working in batches, using a standard blender. Stir in the lemon juice and season with more salt and pepper to taste.
- Ladle the soup into bowls and garnish with the sautéed asparagus tips before serving.
The ingredient or equipment sections above may contain affiliate links to products that I personally use or recommend!
Colette G Gardiner
Tuesday 30th of April 2019
Not dairy free, lactose free maybe, ghee is butter.
Sunday 15th of May 2016
Just made this...it is SO DELICIOUS!! Thank you!
The Sophisticated Caveman
Monday 16th of May 2016
Awesome! Thank you, Gina! I'm so glad you enjoyed it :)