This rich and creamy asparagus soup is completely dairy-free and full of flavor, making it a perfect choice for a healthy and vibrant meal. It’s quick and easy to prepare, and pairs wonderfully with a simple arugula or spinach salad. Whether you’re following a gluten-free, low-carb, keto, vegan, or paleo diet, this soup fits right in.
Preparation Time
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
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
- Saute the Onion:
- Heat olive oil in a large pot over medium heat. Add the chopped onion and a pinch of salt. Saute until the onion is translucent and tender, about 5 minutes.
- Add Garlic, Asparagus, and Beans:
- Stir in the garlic, asparagus, and beans. Season with salt and pepper, and give everything a good stir.
- Add Broth and Simmer:
- Pour in the vegetable broth and increase the heat to high, bringing everything to a boil. Reduce to a simmer and cook for about 5 minutes, or until the asparagus is fork-tender.
- Blend the Soup:
- Turn off the heat and let the soup cool for a few minutes. Working in batches, spoon the soup into a blender, filling it no more than 1/4 to 1/3 of the way up. Blend until the soup is rich and creamy, leaving the lid slightly ajar to allow steam to escape. Repeat until all the soup is blended.
- Serve:
- Serve the soup right away, or transfer it back to the pot to reheat. You can also store it in an airtight container in the refrigerator for up to 5 days.
Serving Suggestions
- Drizzle with a bit of coconut milk for a beautiful presentation.
- Pair with a fresh arugula or spinach salad.
Cooking Tips
- Ensure the blender lid is slightly ajar to let steam escape and avoid pressure buildup.
- Adjust seasoning to taste after blending.
Nutritional Benefits
- Asparagus: Rich in vitamins A, C, and K, as well as fiber and antioxidants.
- Cannellini Beans: Provide plant-based protein and fiber, making the soup more filling and nutritious.
Dietary Information
- Gluten-Free
- Vegan
- Low-Carb and Keto-Friendly
- Paleo
Nutritional Facts (per serving, makes 4 servings)
- Calories: 177kcal
- Carbohydrates: 31g
- Protein: 11g
- Fat: 4g
- Saturated Fat: 1g
- Sodium: 1174mg
- Potassium: 498mg
- Fiber: 10g
- Sugar: 7g
- Vitamin A: 2215IU
- Vitamin C: 15mg
- Calcium: 125mg
- Iron: 7mg
Storage
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Let the soup cool completely, then transfer to a freezer-safe container. Freeze for up to 3 months. Defrost in the refrigerator for 12 hours and reheat on the stovetop over medium heat until hot.
Why You’ll Love This Recipe
- Quick and easy to prepare.
- Dairy-free and suitable for various dietary needs.
- Packed with nutritious ingredients.
- Rich and creamy without the need for cream.
Conclusion
This creamy asparagus soup is a fantastic addition to your meal plan, offering a healthy and delicious option that’s easy to make. With its vibrant flavor and nutritious ingredients, it’s sure to become a favorite in your household. Enjoy it as a light dinner or a satisfying lunch, and don’t forget to share this delightful recipe with friends and family.
Frequently Asked Questions
- Can I use frozen asparagus?
- Yes, you can use frozen asparagus. Just make sure to thaw it before cooking.
- What can I use instead of cannellini beans?
- You can use any white beans, such as Great Northern beans or navy beans.
- Is there a substitute for vegetable broth?
- Yes, you can use filtered water or chicken broth if you’re not vegetarian or vegan.
- How can I make the soup thicker?
- Add more beans or reduce the amount of broth.
- Can I add other vegetables?
- Yes, spinach or peas would be great additions.
- Is this soup spicy?
- No, but you can add a pinch of red pepper flakes for some heat.
- Can I use a hand blender?
- Yes, a hand blender works well for blending the soup directly in the pot.
- What other toppings can I add?
- Try toasted nuts, seeds, or fresh herbs like parsley or chives.
- How do I prevent the soup from becoming too salty?
- Use low sodium broth and adjust seasoning to taste after blending.
- Can I serve this soup cold?
- Yes, it can be served chilled for a refreshing summer soup.