This cream of asparagus soup is dairy-free and gluten-free. It is delicious and simple to make. A creamy soup that is vegan is not so common and that is what makes this soup extra special.
If you enjoy soup and love asparagus then this is a very good recipe for you to try. I love it. The soup is filled with nutritious superfoods too so you will get lots of health benefits while enjoying it.
Cream of Asparagus Soup Ingredients
Asparagus
The main ingredient in this cream of asparagus soup is 
asparagus which is one of the few vegetables containing a carbohydrate called inulin. Inulin promotes the growth and activity of these friendly bacteria in the intestines making it difficult for unfriendly bacteria to grow.
It is the food highest in glutathione, an important anti-carcinogen according to the National Cancer Institute.
Asparagus with its high fiber content, and low glycemic index it is considered a smart carb. It is on the Environmental Working Group’s Clean 15 list of fruits and vegetables with the lowest f pesticide occurrence as it naturally grows so quickly the need for pesticides is reduced.
Asparagus is a very good source of vitamin K, the B vitamin folate, vitamin C, vitamin A, and numerous B vitamins (B1, B2, B3, and B6) as well as manganese, copper, phosphorus, potassium, and protein.
Read all about Delicious Asparagus – The Balanced Superfood
This asparagus soup recipe is filled with other great superfoods as well.
Onions
Onions and garlic add a tasty flavour to this cream of asparagus soup.WHO recognizes that Onions help relieve symptoms such as coughs, congestion asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients.
Garlic
To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, after cutting and before eating or cooking. Waiting for 5 – 10 minutes allows the health-promoting allicin to form. If you do not let it sit, allicin is never formed, so it is worth the wait. Add some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol. Sometimes it is easier to use some Organic Freeze Dried Garlic so no chopping and peeling.
Lemon
Lemons’ health benefits are immense. To begin they are acidic to the taste but are alkaline-forming in the body. In fact, they are one of the most alkaline-forming superfoods; this makes them great for balancing a highly acidic condition in the body. Also, they are full of many health benefits.
Celery
Celery is a negative calorie food, meaning it takes the body more calories to digest it than the food itself making it a very good food for weight loss. One stalk of celery has only a few calories because it is full of healthy cellulose. It is 95% water, very alkaline, and filled with fiber. Its weight loss benefits are well known but you would be surprised at its other amazing properties.
Avocado
One of the main ingredients that make this cream of asparagus soup creamy is avocado which is bursting with lots of health benefits and is so strongly associated with fertility and aphrodisiacs that the Aztecs would lock up virgin daughters during avocado harvest time to keep them safe. Read the details and check out the infographic on this wonderful Superfood. Some people avoid avocados due to their high-fat content. Most of us know by now that avocados have the kind of fat that actually helps you lose weight!
Almond Milk
Almond milk is the main ingredient making this cream of asparagus soup vegan creamy. Millions of people are using packaged Almond Milk because they believe it is a ‘healthy milk alternative.’ I make my own almond milk which is easy to do as well as affordable and way better for the environment.
Now time to make your cream of asparagus soup.
Cream of Asparagus Soup
Ingredients
- 1 bunch asparagus 2 cups chopped
- 1 onion large
- 1-2 celery stalks
- 1-2 cloves garlic optional
- 1 cup water
- 2 cups almond milk I like to make my own
- 1 Tbsp lemon juice
- 1 avocado ripe and mashed
- Himalayan salt to taste
- Fresh ground black pepper to taste
Instructions
- Chop the asparagus reserving the tips for later.
- Slice the onion into large slices.
- Chop the celery and the garlic.
- Put the asparagus, onion, garlic, celery, and water in to a large saucepan.
- Bring the water to a boil, then reduce to medium heat and cook another 15 min or until the vegetables are tender.
- Put the contents of the saucepan into a blender.
- Cut the avocado in half lengthwise around the pit and twist open, remove the pit and scoop out the avocado flesh and mash it in a small bowl.
- Add the almond milk, mashed avocado, and lemon juice to the blender.
- Process until the soup is nice and smooth.
- Return the soup to the saucepan and add the asparagus tips to the pot.
- Cook over medium heat until the soup thickens and is heated through.
- Season to taste with salt and fresh cracked pepper.
- Serve. Now sit down and enjoy your delicious cream of asparagus soup.
Notes
Check out all of the health benefits in the Ingredients: asparagus, onion, celery, garlic, almond milk, lemon, avocado, Himalayan salt.
We use asparagus in our Spring Cleanse BootCamp!I hope you enjoyed my Cream of Asparagus Soup Recipe
We use asparagus in our Spring Cleanse BootCamp!
Tasty Asparagus Recipes
Luxurious Asparagus Tomato Salad – This luxurious asparagus tomato salad was enjoyed so much the first time I created the recipe so I never stopped serving it.
Asparagus With Lemon Juice – Do you like asparagus? If you do then you will love this recipe! It is light and very easy to make.
Baked Asparagus If you have a bit more time, this recipe has an extra heavenly taste.
White Bean and Asparagus Stew This contains three superfoods, asparagus, seaweed, and Stevia. I created this White Bean and Asparagus Stew recipe out for the first time on two dinner guests. That was rather brave! They were good friends, and you never know how some people react to beans. Sometimes people get gas unless they take the proper steps. I had taken all the precautions though, and they loved it! They explained it was very tasty.
Some More Delicious Soup Recipes
Easy Peasy Green Pea Soup Is Especially Delicious – This green pea soup really is yummy and it is a super easy soup to make. Hearing me say that frozen peas taste good is amazing; as I don’t even like to eat frozen peas. But this creamy green pea soup is really delicious and within a week I had it twice! What I think is the difference is that this is the first time I had organic frozen peas and I am sure they taste better. The other thing about this soup is that it is surprisingly hardy and very filling.
Borscht with a Difference is the best way to get healthy superfood beets filled with beta-carotene and minerals into our diet. It is quick to cook, easy to vary, and enjoyed by everyone, even children. This is a traditional soup in Ukraine; many people from that country landed in my home city of Edmonton. This is my vegan version with just a few adjustments to the ingredient list.
Now, this next soup is vegan creamy like the cream of asparagus soup.
Creamy Swiss Chard Soup with Almonds is Delicious – This delicious Swiss chard soup is hearty with the addition of potatoes and is very nutritious too. I love that it is so creamy without the addition of cow’s milk and crunchy almonds on top.
Soba Soup – a Japanese Favourite – If you want a delicious noodle soup recipe that is gluten-free, and perhaps even grain-free try this soba soup. This soup is made with buckwheat noodles.
Kabocha Squash Soup– This is kabocha squash soup is my favorite vegan soup which I developed a few years ago. Every time I make it for friends they just love it and so do I!
Lentil Soup: The lentil was named one of the World’s Healthiest Foods by Health magazine. Read why here: Lentils
Fresh Quick Pea Soup Recipe– This is a fast soup and delicious soup to make.
Enjoy a Cool Tomato Soup On a Hot Summer Day– This is a one-bowl serving so if you are making it for two, double the recipe.
Beet Soup – This is a sweet soup with beets, and a hint of orange flavour giving it an interesting twist.
You can also learn how to plan and prepare super healthy meals with my
2-5-30 Healthy Diet Online Courses.
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Where to the Avocados come into play?
Thank you for letting me know about the typo error. Avocados are in!
it says to cook garlic, but no garlic is listed in the ingredients,but celery is & it’s not mentioned in the directions .
Sorry Linda, garlic is optional. use one or two cloves.
What is substitute for almond milk
You can use any type of milk that please you or just water which will make it less creamy.
Picky, Picky, have you critics never created a recipe before.?. I improvise almost
every recipe that I work with and I cook at least twice a day using any fresh
vegetables that I have available, and I use garlic in most recipes, except for cookies and cakes…
Thank -you so much Diana for the recipes and suggestions. I look forward to
trying them and seeing new submissions… V A L
Valerie, yes I almost always make a recipe a number of times and each time it is different but I do see that it is good for me to make sure it is easy to follow with good directions. I need a proofreader.
Wow! This looks and sounds delicious and super easy too. I’m looking forward to it and will be making it very soon. Thank you!!!