This scrumptious vegan asparagus soup is straightforward, wholesome, and tremendous wealthy and creamy – without having any cream or milk! Get pleasure from this leek and asparagus soup with out cream for a light-weight lunch, dinner, or facet dish. It takes simply half-hour to make this pureed soup and it’s excellent for the entire household to take pleasure in!
To me, soup is a yr spherical kind of dish. A soothing soup recipe is at all times scrumptious, it doesn’t matter what time of yr! The kind of soup relies on the season: heartier chilis and stews for fall, lighter seasonal vegetable soups for spring and summer time.
Asparagus leek soup is an all-time favourite of mine, however I used to be seeking to make a more healthy model of the standard creamy asparagus soup recipe, that additionally occurred to be vegan pleasant.
So what did I swap in for cream?
Chickpeas.
Sure, chickpeas, and it labored fantastically! It gave this vegan asparagus soup with out cream a brilliant wealthy and decadent creamy texture. The very best half is, nobody may inform that it was dairy-free! And as an alternative of all of the fats & energy that comes from utilizing heavy cream, we bought a ton of lean protein and fiber from the chickpeas.
For a little bit little bit of decadence, I added a dollop of coconut cream earlier than serving this clean soup, however you could possibly completely go away that out or swap it for creme fraiche, goat cheese, and even Greek yogurt when you didn’t want this leek asparagus soup to be vegan or dairy-free.
👩🏽🍳 Why You’ll Love Asparagus Soup With out Cream
- Plant Primarily based: Vegans and vegetarians alike will love this straightforward soup, as a result of it’s made with no animal merchandise, and no dairy!
- Wholesome: This creamy vegan asparagus soup recipe is excessive in fiber and filled with inexperienced greens. It’s a lightened up model of traditional cream of asparagus soup!
- Straightforward And Fast: This excellent recipe requires only a handful of easy elements, and it takes solely half-hour to make this soup from begin to end.
- Gluten-Free: This scrumptious soup is almost fully allergen-free, together with gluten.
- Recent & Versatile: Whereas this recipe is the proper spring soup, you may make it even when it’s not asparagus season since you may usually get asparagus yr spherical! It will also be custom-made in quite a lot of methods – it additionally works for a number of programs relying on what you want -serve this soup as a primary course or a light-weight predominant meal!
🥘 Components
A bouquet of contemporary greens provides this vegan asparagus and leek soup its shiny inexperienced shade. All of those fundamental elements can simply be discovered at your native grocery retailer!
- Leeks: Leeks have a gentle onion taste. They’re thought of alliums and are associated to garlic, chives, shallots, and onions. Clear leeks completely to eliminate any sand or grime earlier than utilizing.
- Recent Asparagus Spears: In-season asparagus is often discovered within the early spring, however you’ll find this wholesome inexperienced vegetable at most grocery shops yr spherical. When getting ready asparagus, be certain that to scrub completely and chop off the woody ends. The underside portion of asparagus is extra bitter, in addition to robust to chew. Any kind of inexperienced asparagus will work, I don’t suggest white asparagus for this dairy free asparagus soup.
- Parsley & Garlic Cloves: Each of those seasonings provides this soup a contemporary, fragrant, natural taste. Use a broad leaf or curly parsley.
- Chickpeas: The chickpeas make this straightforward recipe tremendous creamy and in addition add a pleasant quantity of protein!
- Pine Nuts: This small nut or seed brings a wealthy taste to this wholesome cream of asparagus soup recipe.
- Vegetable Inventory: Varieties the bottom of this scrumptious recipe!
- Olive Oil: Used to sweat the veggies. It’s also possible to use coconut oil, melted butter or vegan butter when you want.
- Coconut Cream: Elective, as a garnish for this vegan asparagus soup!
🍲 Ingredient Substitutions
- Oil: Use one other neutrally flavored oil that you just like.
- Nuts: You may at all times omit the nuts on this creamless cream of asparagus soup, if allergy symptoms are a priority.
- Inventory: In case you don’t have vegetable inventory, you need to use water instead. For a brilliant creamy soup, you can too use gentle coconut milk or unsweetened almond milk. If you’re not vegan or vegetarian, you may swap the vegetable broth for rooster broth or rooster inventory as the bottom for this no cream asparagus soup.
- Leeks: Yellow onion or white onion can even work on this straightforward soup recipe.
- Coconut Cream: In case you can’t discover coconut cream, you may swap it out for coconut yogurt, full fats coconut milk, full fats oat milk, vegan bitter cream; or for vegetarian choices – creme fraiche, bitter cream, and even plain Greek yogurt.
- Garnish: Sprinkle contemporary dill or sunflower seeds excessive of this vegan asparagus soup, or brighten it with a squeeze of contemporary lemon juice for a little bit additional depth of taste.
🔪 How To Make Vegan Asparagus Soup
Right here’s the best way to make asparagus soup with out cream! For extra detailed directions and diet information, see the recipe card on the backside of this submit.
Put together Greens: Chop your veggies, together with the asparagus stalks, leeks, and parsley into small items. In a big soup pot or dutch oven, warmth oil. Sauté leeks, onions, and garlic over medium warmth. Let the combination sweat, however don’t let the garlic burn. Stir with a slotted spoon.
Prepare dinner Asparagus: As soon as the onions and leeks have turned translucent (about 5 min), add the vegetable broth and chickpeas. Improve warmth to medium-high and permit it to return to a boil. Add asparagus items and cook dinner on medium-high warmth till tender however not limp. Add half of the parsley and all of the spices (salt, pepper, crushed purple pepper) and stir till included.
Mix Sizzling Liquids: Flip off the warmth and mix the soup till it’s reached a creamy consistency. I used an immersion/hand blender, which labored nice – I simply took the pot off the warmth and blended it in proper within the pot! In case you don’t have a hand blender, you need to use a daily blender; you simply must puree it in batches. When you’ve pureed the soup, add lemon juice, parsley, and pine nuts. Proceed to mix till mixed.
Season & Serve: Convey the soup again to a simmer over low warmth for 1-2 minutes. Add salt and black pepper to style. Serve this wholesome asparagus soup recipe topped with a drizzle of coconut cream.
💭 Knowledgeable Suggestions
- Discover The Greatest Asparagus: Make sure that to purchase asparagus that feels agency to the robust and the place the tops of the asparagus spears are additionally agency and closed. That’s how you realize the asparagus is contemporary, which gives you the most effective taste for this vegan asparagus leek soup with no cream.
- Don’t Use The Woody Ends: Asparagus ideas are tender and scrumptious, however the backside of the stalks are too robust. You may simply snap the ends off by bending the asparagus.
- An Immersion Blender Is Best: To make the soup clean and maintain this a one-pot meal, an immersion blender is a superb possibility. It’s additionally a lot simpler than transferring the new soup to a excessive velocity blender! In case you use a stand blender, you’ll have to let it cool first after which mix it in batches. It’s also possible to mix it in a meals processor.
- Garnish: Be at liberty to garnish this cream of asparagus soup with out cream together with your favourite contemporary herbs!
📖 Variations
Listed here are a few of our favourite methods to modify up this recipe for asparagus soup with out cream!
- Extra Greens: If you wish to make this vegan leek asparagus soup much more inexperienced, add some extra of your favourite greens. You may add 3 cups of child spinach or child kale into the soup earlier than you mix it! In case you try this, make sure you alter the seasonings in order that the soup doesn’t end up too bland.
- Totally different Toppings: Strive a little bit of lemon zest, parsley, dill, or chopped chives! A dollop of vegan pesto would additionally style nice. A bit little bit of vegan parmesan cheese, dietary yeast, or common parmesan will deliver a pointy, tacky taste. Or strive crunchy toppings like reserved asparagus ideas, pumpkin seeds, silvered almonds, or hemp seeds excessive of the soup.
- Vegan Asparagus Soup With Potato: Add 1-2 Yukon gold potatoes or russet potatoes, diced, into the soup pot earlier than simmering. Prepare dinner till they’re tender and straightforward to mix. Alter seasonings to account for the rise in veggies!
- Spices: Add extra taste or warmth with the addition of garlic powder, chili flakes, or your personal customizations.
- For Children: This straightforward asparagus leek soup recipe has a reasonably delicate and creamy taste that can enchantment to most youngsters. But when your children are on the pickier facet they may draw back from the tremendous inexperienced shade or distinct asparagus style! For choosy eaters I like to recommend giving them tiny parts to begin alongside a dish they love – encouraging them to take as many bites as they’re previous. After which you may work your method up from there!
🍽 Serving Recommendations
Dive into this vegan asparagus soup with out cream as your predominant course, or pair this vegan soup with different dishes from sides to mains.
🙌 Dietary Variations
This vegan asparagus soup recipe with out cream is already plant based mostly, dairy free, gluten free and vegetarian so it could possibly accommodate most dietary restrictions! To make it nut-free – simply omit the pine nuts to keep away from any nut allergy symptoms.
🫙 Storage Instructions
- To Refrigerate: Retailer this soup in an hermetic container for 3-4 days within the fridge.
- To Freeze: Place this creamy asparagus soup with out cream a freezer-safe container or a resealable freezer-safe bag to retailer for as much as 3 months.
- To Reheat: Thaw the soup within the fridge in a single day, then reheat utilizing the defrost setting in your microwave or in a big pot on the stovetop.
❓Recipe FAQs
The woody ends of asparagus are fairly exhausting, robust and stringy, so whereas they may technically be edible, they aren’t enjoyable to eat! I like to recommend snapping off the ends of the asparagus utilizing your fingers – and both composting them or saving them to be used in a selfmade vegetable inventory at a later date!
In case you’re at a restaurant and also you order “cream of asparagus soup” or “cream of asparagus and leek soup”, chances are high, it’s not going to be wholesome as a result of it’s made with heavy cream.
However this vegan cream of asparagus soup makes use of chickpeas as an alternative of cream, making this a brilliant wholesome asparagus leek soup recipe! This soup is excessive in fiber and protein (with 8 grams of fiber and eight grams of protein per serving), low calorie (solely 221 energy per serving vs. 400 for conventional asparagus soup), and excessive in nutritional vitamins and vitamins!
The very best vegan choices for thickening soup with out cream are: coconut milk or coconut cream, pureed white beans or chickpeas, pureeing a starch like rice or potatoes into the soup, or including a little bit cornstarch slurry to the soup.
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📋 Recipe Card
Vegan Asparagus Soup
This vegan asparagus soup is straightforward, wholesome, and tremendous wealthy and creamy – without having any cream or milk! Get pleasure from this asparagus soup with out cream for a light-weight lunch, dinner, or facet dish. It takes simply half-hour to make this pureed soup and it is excellent for the entire household to take pleasure in!
Servings: 4 servings
Energy: 221kcal
Chop your veggies. In a big pot, add olive oil, onions, leeks and garlic over medium warmth. Let combination sweat, however don’t let the garlic burn.
As soon as the onions and leeks have turned translucent (about 5 min), add the inventory and chickpeas. Improve warmth to medium excessive enable come to a boil. Add asparagus and cooks till tender however not limp. Add half of parsley, and all of the spices (salt, pepper, crushed purple pepper) and stir till included.
Mix elements (I used an immersion/hand blender which labored nice – I simply took the pot off the warmth and blended it in proper within the pot!) In case you don’t have a hand blender, you need to use a daily blender, you simply must puree it in batches. When you’ve pureed the soup, add lemon juice, parsley and pine nuts. Proceed to mix till mixed.
Add salt and black pepper to style, high with 1/2 tbsp coconut cream.
- In case you can’t discover coconut cream, you may swap it out for creme fraiche and even plain Greek Yogurt when you don’t want this soup to be vegan. Alternatively, for a vegan possibility, full fats coconut milk may additionally work.
- If you wish to make this soup much more inexperienced and add some extra veggies, you may add 3 cups of child spinach or child kale into the soup earlier than you mix it! In case you try this, make sure you alter the seasonings in order that the soup doesn’t end up too bland.
- In case you don’t have inexperienced onions, you may simply use 2 leeks as an alternative of 1.
- Don’t use the woody ends of the asparagus as they’re too robust. You may simply snap the ends off by bending the asparagus.
- In case you don’t have vegetable inventory, you need to use water instead.
- To make the soup clean and maintain this a one-pot meal, an immersion blender is a superb possibility. In case you use a stand blender, you’ll have to let it cool first after which mix it in batches. Or you can too mix in a meals processor.
- Be at liberty to garnish together with your favourite contemporary herbs!
- The easiest way to serve this soup is in soup bowls garnished with contemporary black pepper, with a facet of crusty bread, garlic bread or this garlic bread grilled cheese.
Energy: 221kcal | Carbohydrates: 33.4g | Protein: 8.3g | Fats: 7.1g | Saturated Fats: 1.3g | Ldl cholesterol: 3.1mg | Sodium: 724.3mg | Potassium: 535.9mg | Fiber: 8.5g | Sugar: 5g