My Vegan Cream of Asparagus Soup is an easy and healthy recipe made with only 8 clean, real food ingredients. It's the perfect plant-based meal or appetizer made with fresh veggies that can be made in a matter of minutes using a Vitamix.
Table of Contents
Here's Why This Recipe Works
My top 3 favorite reasons:
- Healthier Than Store-Bought Soup - Uses fresh ingredients and is 100% vegan + gluten-free!
- Is Ready to Enjoy in Under 15 Minutes - You can have this recipe ready to serve from start-to-finish in less than 15 minutes!
- Made With Clean, Real Food Ingredients - Nutrient-dense and healthy ingredients such as asparagus, onion, garlic, avocado oil, veggie broth, coconut milk, ground black pepper, and Himalayan pink salt.
You can feel good about making my healthy, plant-based recipe because it's vegan, gluten-free, dairy-free, soy-free, nut-free, keto/low-carb (8 net carbs), lectin-free, paleo-friendly, and Medical Medium® Compliant.
"Feel good about what you eat..."
- Karielyn Tillman
Ingredients
Here are the healthy, real food ingredients I used to make this recipe. Try to buy organic if possible.
- Asparagus
- Onion
- Garlic
- Vegetable Broth
- Full-Fat Coconut Milk
- Avocado Oil
- Ground Black Pepper
- Himalayan Pink Salt
How To Make This Recipe: Step-by-Step Instructions
Here's how to make this recipe and I'll show you step-by-step:
Step 1
Add all the ingredients for the sauteed vegetables to a non-toxic skillet and sauté' on medium-heat for approximately 2-3 minutes, or until the asparagus and onions are soft. Adjust seasonings to your preference.
Step 2
Add the add-ins (vegetable broth and entire can of coconut milk) to a Vitamix.
Step 3
Add the sauteed veggie mixture on top of the liquids in the Vitamix and blend on the "HIGH" or "SOUP" setting and blend until creamy and smooth.
Step 4
Warm the soup on the cooktop or on the "SOUP" setting of your Vitamix. Store in an air-tight BPA-free container in the refrigerator.
Frequently Asked Questions
In my opinion, yes!
Here's the ingredient list for a similar popular store-bought soup:
S.A.D. (Standard American Diet) Campbell's Cream of Mushroom Soup Ingredients: Water, Asparagus, Vegetables Oil (Corn Oil, Cottonseed Oil, Canola Oil, Soybeans Oil), Food Starch Modified, Wheat Flour, Cream, Contains less than 2% of, Salt, Whey Dried, Dairy Blend (Whey, Calcium Caseinate), Spices
This is a can with four different GMO oils (corn oil, cottonseed oil, canola oil, soybeans oil), GMO dairy, refined salt, and wheat, making it a non-gluten-free and non-vegan food.
In addition, traditional homemade Cream of Asparagus Soups also contains dairy and needs longer preparation times.
If you've never made homemade soup before, you will be amazed at how fresh it tastes and will definitely tell the difference between whole food ingredients and highly processed ingredients.
Yes! Simply transfer the soup to an air-tight, BPA-free, freezer-friendly container after it is completely cooled and store in the freezer.
When ready to serve, leave it out a room temperature to thaw, then heat using one of these options:
Stovetop - transfer the thawed soup to a medium-size saucepan and heat on medium heat until it is to your temperature preference.
Vitamix - transfer the thawed soup to your Vitamix and lightly warm it on the "SOUP" setting.
Karielyn's Expert Tips + Ingredient Substitutions
Here are some of my expert tips to make this recipe perfectly:
Asparagus: Make sure to trim the thick bottoms off each asparagus stalk before using. In addition, cutting the stalks into 2-inch size pieces will make it easier to saute' and blend.
Onion: I used a white onion in this recipe, but feel free to use your favorite variety. However, I do not recommend using a sweet onion since this is a savory recipe.
Garlic: Freshly crushed garlic will give you the best flavor, but you can always substitute it with organic garlic powder or granules.
Avocado Oil: This can be substituted with organic extra-virgin olive oil.
Vegetable Broth: If you use "unsalted" veggie broth, you may want to slightly increase the amount of salt you use. And, if you use a "salted" veggie broth, you may want to decrease the amount of salt you use.
Coconut Milk: I used this as a dairy-free alternative to cream. You will need to use "full-fat" coconut milk in a can and not "reduced-fat" or boxed refrigerated coconut milk. In addition, make sure to add the entire can to your Vitamix.
Himalayan Pink Salt. This is my salt of preference, however, it can always be substituted with sea salt.
Serving Size: This recipe will make approximately (4) cups of soup. Nutritional information is for (1) cup which is (1) serving.
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Vegan Cream of Asparagus Soup
Equipment
Ingredients
For the sauteed veggies:
- 12 stalks organic asparagus (trimmed + cut into 2-inch pieces)
- 1 cup organic onion (diced)
- 3 cloves organic garlic (freshly crushed)
- 2 teaspoons 100% pure avocado oil
- ½ - 1 teaspoon Himalayan pink salt
- ½ - 1 teaspoon organic ground black pepper
For the add-ins:
- 1 cup organic vegetable broth
- 1 can organic full-fat coconut milk (13.5-ounce can)
Instructions
Prep the veggies:
- Trim the thick bottom ends of each stalk of asparagus and cut into 2-inch pieces, then dice the onions.
Saute' the veggies:
- Add all the ingredients for the sauteed veggies (including the prepped asparagus + onions) to a non-toxic skillet and saute' on medium-high heat for approximately 2-3 minutes, or until the onions and asparagus become soft.
- Taste and adjust the seasonings to your preference.
Prepare the soup:
- Add the add-ins (vegetable broth + entire can of coconut milk) to a Vitamix.
- Add the sauteed veggie mixture on top of the liquids to the Vitamix.
- Blend on the "HIGH" or "SOUP" setting (if you have a model with pre-programmed settings) and blend until it's creamy and smooth.
- Warm it on the stovetop or on the "SOUP" setting of your Vitamix.
- Store in an air-tight BPA-free container in the refrigerator.
Recipe Notes
Nutrition Information
Copyright Notice
The instructions, notes, and photographs for this recipe by Karielyn Tillman of The Healthy Family and Home™ website are copyrighted material. This copyrighted work is protected and licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and the Digital Millenium Copyright Act (DMCA) and cannot be legally used without my written permission.
More Vegan Asparagus Recipes
Check out these:
- Pasta with Asparagus and Creamy Mushroom Sauce
- Vegan Squash and Asparagus Casserole
- Sweet Potato and Cilantro Dip
- or my Real Food Vegan™ 14-Day Meal Plan Program with 42 plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!
colleen says
Will the soup still come out smooth if I dont have a Vitamix? I have a regular blender and a hand/stick blender.
Karielyn says
Hi there Colleen! I've never tried making it with either a regular blender (non-Vitamix) or a hand/stick blender but if I didn't have a Vitamix, I sure would give it a try. The ingredient list isn't too pricey to take a chance on it and if it didn't come out creamy, I would probably move it all over to a food processor, add a can of drained chickpeas (and maybe a little water) and make a hummus out of it. I bet that would be good too!
Thanks for your question and I hope it works if you give it a try 🙂
parchet says
Thankfulness to my father who shared with me this recipe
on the topic of this web site, this recipe was actually amazing.
Karielyn Tillman says
Hi there Parchet! I'm so glad to hear you liked my recipe! Thanks for stopping by and letting me know 🙂
Ilene Palmer says
I just stumbled onto your site and I am so excited! I made this tonight and LOVED it! I can't wait to see what all the marvelous recipes you have are. I have a very limited and strict diet and it's hard to find much out there for me. But you have given me much inspiration in just the 10 minutes I have looked on your site. Thank you for sharing such a treasure.
Karielyn says
Hi there Ilene! Thank you so much for the kind comments and welcome to my website..I'm glad you're here! You will be happy to know that all my recipes are vegan, gluten-free, dairy-free, egg-free, soy-free and refined sugar-free. I also have lots of raw, paleo and nut-free recipes too.
I hope you will find some recipes here to make eating healthier on a restricted diet a little easier. Take care 🙂
Michelle says
I made this recipe over the weekend and it was really good and easy to make. Instead of avocado oil, I like to use coconut oil when sautéing.
But never olive oil because when olive oil is heated, it oxidizes and can become toxic.
I usually heat my pan first for 1 min. then add my ingredients.
Karielyn Tillman says
Hi Michelle! I agree 100% regarding using olive oil at high heats. I usually reserve olive oil for salad dressings, hummus or other recipes that don't involve heat.
My oil of preference when roasting, baking, and when sauteeing is 100% pure avocado oil which has a high smoke point and neutral flavor.
However, I will sometimes use coconut oil, when making pancakes or similar, but only refined coconut oil instead of unrefined because I don't like the taste or smell of coconut oil.
Thanks for sharing and I'm glad to hear you liked the recipe! 🙂