This cream of asparagus soup is simple, delicious, paleo as it's also dairy-free! It's the perfect option for a weeknight dinner. Definitely bring leftovers for lunch. Like me, it gets better with age 🙂
My (unforgettable) Introduction to Cream of Asparagus Soup
Have you ever tried something at a restaurant and thought - holy crap, I wish I could make that level of awesomeness!! That was my experience when I first tried this soup.
Some time ago, my husband and I went to Tangine for a date night dinner. It’s a little unpretentious neighborhood restaurant in Beverly Hills (which sounds like an oxymoron, I know) with a dark, moody décor and only a few tables. The food was out of this world.
Before they served our appetizers, we were given an amuse-bouche, which is basically a free taste of something just to whet the appetite. That’s where I got the idea for this cream of asparagus soup. The asparagus soup they served was outstanding and full of great flavor. I would have ordered a whole bowl of it if I could as this is hands down on my most loved list of beloved veggies.
Not only does asparagus taste amazing, but it's also so simple and quick to make and a natural diuretic, so if you’re feeling particularly puffy, it’s going to help drain it all out. Yes, it does make your pee smell funky, but it has great digestive benefits and it’s loaded with fiber, so it’s worth overlooking that little detail.
What you'll need to make this soup
- Asparagus (obviously)
- Veggie stock (you can use chicken if you prefer)
- Coconut milk or cream (coconut cream will make the soup thicker. Use light coconut milk if you want to reduce the calories)
- Lemon juice & apple cider vinegar (the vinegar is optional)
- Coconut oil (or your favorite kind of cooking oil)
Is asparagus soup good for you?
Let me answer that by asking you a different question - are veggies, water and coconut milk good for you? Generally, I think so, unless you have a food sensitivity that would make any of those ingredients detrimental to your health. Ultimately, most soups are health promoting because they're basically seasoned bowls of broth and vegetables with the occasional addition of lean protein! That's why I started this website - because I believe so much in the power of whole foods to heal and support the human body. Plus, soup is damn delicious and so much more interesting than salads, don't you think?
Can Cream of Asparagus be frozen?
Of course! Most soups can be frozen for up to three months. I recommend using a tempered glass container with a plastic lid and it's always a good idea to label it with the type of soup that it is and the date it was frozen! I love these freezer-safe soup containers and I use these labels for all my homemade freezer and fridge items.
Why does Asparagus make my pee smell?
So, fun fact - while about 25 - 50% of us suffer from stinky pee after eating asparagus, only 25% of us can actually smell it! The reason for smelly pee is a compound found in the veggie that flares up when your digestive system breaks it down. It's totally normal and common to have stinky pee after eating asparagus, but fear not - it's still very good for you! It's just not ideal for those weekends at the cottage when there's a general rule of "if it's brown, flush it down, if it's yellow, let it mellow". Does anyone else know what I'm talking about here?
How many calories are in Cream of Asparagus soup?
This depends on how it's made. Recipes that call for heavy whipping cream will have more calories than recipes that call for light coconut milk. The choice is your own. For this recipe, I used whole coconut milk, but if you're watching your weight, you can opt for the light version and save yourself a few calories! Nutrition facts are listed in the recipe below, but this recipe is less than 100 calories per bowl and super low in carbs!
Want more dairy-free, paleo & Whole30 Soup Ideas? Of course you do!
- Cauliflower & Artichoke Soup
- Easy Pumpkin Curry Soup
- Cream of Broccoli Soup - Also dairy free!
- Shrimp Bisque - this one is SO good!
Are you on the Portion Fix Meal Plan or 2B Mindset?
Portion Fix: One serving of cream of asparagus soup is 1 green & tsp
2B Mindset: Please count one bowl as 50% veggies on your plate.
- 5 to 6 cups of veggie or chicken stock
- 1 bunch of asparagus
- 1 large onion
- 2 tablespoons coconut cream
- 1 tablespoon lemon juice
- 1 tablespoon apple cider vinegar (optional)
- 1.5 Tablespoons butter or coconut oil
- salt and pepper to taste
- Trim the ends off the asparagus and cut into small pieces. You can keep the tips of a few of the stalks aside as a pretty garnish.
- Chop an onion (don’t cry) and add it to a large pot with the oil or butter. Cook on low/med heat a few minutes unit onions are translucent, then add the asparagus and cook for another few mins.
- Add veggie stock and let simmer for about 10 to 13 minutes, until asparagus is soft.
- Turn the soup off and blend it with a hand blender or Vitamix. TIP: Don’t put hot soup in a regular blender unless you’re a fan of explosive appliances and 2rd degree burns.
- Add the lemon juice, coconut milk or cream, and apple cider vinegar and blend for a few seconds longer.
This makes roughly 4 bowls of soup, Around 1.5 to 2 cups per bowl.
Nutrition InformationYield 4 Serving Size 1 bowl (1.5 cups)
Amount Per Serving Calories 84Total Fat 5gSodium 934mgCarbohydrates 9.5gNet Carbohydrates 3gFiber 2gSugar 5gProtein 2.1g
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.