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
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 4 cups low sodium vegetable broth (or filtered water)
• Salt and pepper, to taste

Directions

1. Sauté the Onion and Garlic:
   • In a large pot, heat the extra virgin olive oil over medium heat. Add the chopped onion and cook for 5-7 minutes, until the onion is soft and translucent.
   • Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
2. Cook the Asparagus:
   • Add the asparagus pieces to the pot and stir to combine with the onion and garlic. Cook for about 5 minutes, until the asparagus begins to soften.
3. Add the Beans and Broth:
   • Stir in the drained and rinsed cannellini beans. Pour in the vegetable broth (or water) and bring the mixture to a boil.
4. Simmer the Soup:
   • Reduce the heat to low and let the soup simmer for 15-20 minutes, or until the asparagus is tender.
5. Blend the Soup (Optional):
   • For a creamier texture, use an immersion blender to blend the soup until smooth, or transfer the soup in batches to a blender and blend until smooth. If you prefer a chunkier soup, you can skip this step.
6. Season and Serve:
   • Season the soup with salt and pepper to taste. Ladle the soup into bowls and serve hot. Garnish with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

Cooking Tips

• Asparagus: Trim the tough ends of the asparagus before cooking to ensure a tender texture.
• Beans: Cannellini beans add creaminess and protein to the soup, but you can substitute with other white beans like Great Northern or navy beans.
• Blending: If you prefer a smoother soup, blend it thoroughly. For a chunkier texture, blend only part of the soup or skip blending altogether.

Nutritional Benefits

• Asparagus: Rich in vitamins A, C, and K, as well as folate and fiber.
• Cannellini Beans: Provide plant-based protein and are high in fiber, which aids in digestion and helps keep you full.

Dietary Information

• This recipe is vegetarian, vegan, and gluten-free.
• It’s also low in fat and calories, making it a healthy choice for any meal.

Nutritional Facts (per serving, based on 4 servings)

• Calories: Approximately 180 kcal
• Protein: 7 grams
• Carbohydrates: 25 grams
• Fat: 5 grams
• Fiber: 7 grams

Storage

• Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 3 days.
• Freezing: This soup can be frozen for up to 2 months. Thaw in the refrigerator overnight and reheat on the stove before serving.

Why You’ll Love This Recipe

• Nutritious and Filling: Packed with vegetables and beans, this soup is both healthy and satisfying.
• Easy to Make: With simple ingredients and straightforward steps, this soup is perfect for a quick meal.
• Versatile: Enjoy it as a light lunch or pair it with a salad or sandwich for a heartier dinner.

Conclusion

This creamy asparagus and cannellini bean soup is a perfect blend of flavors and textures, offering a nutritious and comforting meal that’s easy to prepare. Whether you blend it smooth or leave it chunky, the combination of tender asparagus and creamy beans will leave you feeling satisfied and nourished. Enjoy this delicious soup any time of year and savor the fresh, vibrant flavors!

Frequently Asked Questions

1. Can I use frozen asparagus?
   • Yes, frozen asparagus can be used. Just add it directly to the pot and adjust the cooking time as needed.
2. Can I substitute the cannellini beans with another type of bean?
   • Yes, Great Northern beans or navy beans work well as substitutes.
3. How do I make the soup creamier?
   • Blend the soup thoroughly or add a splash of coconut milk or cream for extra richness.
4. Can I add other vegetables to this soup?
   • Absolutely! Spinach, kale, or peas would be great additions.
5. How do I store leftovers?
   • Store in an airtight container in the refrigerator for up to 3 days, or freeze for longer storage.
6. Is this soup suitable for a low-carb diet?
   • Yes, this soup is low in carbs and can be enjoyed on a low-carb diet.
7. What can I serve with this soup?
   • Serve with crusty bread, a side salad, or a grilled cheese sandwich.
8. Can I make this soup ahead of time?
   • Yes, this soup can be made ahead and reheated when ready to serve.
9. How can I enhance the flavor?
   • Add a splash of lemon juice or a sprinkle of Parmesan cheese just before serving.
10. Is this soup suitable for meal prep?
    • Yes, it reheats well and can be portioned out for easy meals throughout the week.