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This Healthy Cream of Asparagus Soup recipe is a refreshingly light soup made with simple basic ingredients like asparagus spears, vegetable broth, and almond milk. That’s right, this is a vegan cream of asparagus soup recipe that even the biggest carnivore will enjoy!

Asparagus is a delicious vegetable with many health benefits. It is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Making this creamy asparagus soup is easy and it’s great for meal prep. I can make a big batch on my prep day and have easy dinners or lunches throughout the week.

images and text of Healthy Cream of Asparagus Soup Recipe for pinterest

Where’s the recipe?

Here at My Crazy Good Life we have readers of varying levels of comfort in the kitchen. We want all of our readers to feel confident when they recreate our recipes, so we like to provide you with lots of helpful information.

In this article you’ll find ingredient information, detailed cooking instructions, recipe tips, and healthy eating plan calculations. If you’d like to skip past all of that you can scroll to the bottom of the page where you will find our easy to print full recipe for this easy Cream of Asparagus Soup

Ingredients in Healthy Cream of Asparagus Soup

  • Asparagus: spring is typically asparagus season but I make this creamy soup any time of year. Asparagus has low calories and is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K. Buy fresh asparagus for this recipe!
  • Vegetable stock: I make this recipe with vegetable stock but you can use chicken broth or chicken stock if you don’t have any dietary restrictions. 
  • Olive oilOlive oil is rich in monounsaturated oleic acid. It is said that this fatty acid has many beneficial effects and is a healthy choice for
    cooking.
  • Flour: I use whole wheat flour for this simple soup. If you want to make gluten free cream of asparagus soup, the easiest way would be to substitute whole wheat flour for your preferred GF flour.   
  • Balsamic vinegar: balsamic vinegar is a perfect addition to this nutritious soup. It’s delicious and contains no fat and very little natural sugar. 
  • Almond milk: One of the easiest ways to lighten up any “cream of” type soup is to remove the heavy cream and butter. Those two ingredients tend to be packed with fat and calories. This is a dairy free cream asparagus soup recipe that is so delicious you won’t even miss the cream. Make sure you buy unsweetened, plain almond milk. 
Making healthy choices is much easier when there are delicious options! You can make a batch of this quick and easy cream of asparagus soup to fight those cravings. It's also really easy to make this cream of asparagus soup vegan. #soup #healthy #recipes

How to Make Healthy Cream of Asparagus Soup 

  1. First, trim the woody ends off of the asparagus and chop asparagus into small pieces.
  2. Sauté asparagus pieces with olive oil over medium heat until tender. Then add the balsamic vinegar and flour or flour substitute.
  3. In a large pot, pour in the stock and almond milk, and then add the asparagus mixture.
  4. Allow the liquids to come to a rolling boil over high heat and then simmer on low heat for 8-10 minutes.
  5. Serve immediately or see tips for storing below.
  6. Optional garnishes: chopped fresh dill or chives, black pepper, lemon zest, and a bit of parmesan cheese. 
collage of images showing steps to make Healthy Cream of Asparagus Soup Recipe

Recipe Tips

  • The recipe, as written, calls for whole asparagus stalks pieces. If you prefer the creamy texture of blended soup, blend the cooled soup with an immersion blender or standard blender.
  • To make the soup ahead of time, let the soup cool to room temperature and then store it in the refrigerator, in an airtight container, for 3-5 days. Reheat in the microwave or on the stove top.
  • You can freeze the soup for up to 3 months in a freezer-safe container or bag. Here’s my freezing tip: Freeze soup in individual servings. This will make it easy to thaw and reheat just the amount you need.

Healthy Eating Plans

21 Day Fix Healthy Cream of Asparagus Soup Recipe

The entire recipe (6 cups) of this Portion Fix healthy cream of asparagus soup is 4 teaspoons and 1 green container.

Per serving (1 cup) is 3/4 teaspoon and 1/6 green container

Weight Watchers

This creamy asparagus soup is low in WW Points.

2 2023 Plan Points | 3 Blue Plan Points | 3 Green Plan Points | 3 Purple Plan Points

2B Mindset

This is a perfect lunch recipe for 2B Mindset. You’ll want to add a protein to round our your lunch plate.

bowl of soup

Looking for a main course to go with this classic soup?

  • Mini Lasagna Bites are a healthy option that will satisfy your craving for lasagna! I love pairing these mini lasagnas with a side salad or soup.
  • Making a Turkey Breast in the Instant Pot is the best way to cook turkey. This main dish would pair wonderfully with this healthy asparagus soup.
  • Creamy Tuscan Chicken Pasta has all the flavors of the restaurant version, without all the calories, sodium, and fat. I love making this recipe in one pot using my Instant Pot, but it can also be made in the Crock Pot or right on the stove.
  • Instant Pot Turkey Swedish meatballs are a delicious change from the Italian version. Swedish meatballs are a blend of savory spices covered in a light but creamy gravy. 
  • These healthy Sweet Potato Crab Cakes are easy and delicious! Perfect for meal prep or an easy dinner recipe.
  • This easy Grilled Salmon with Homemade Herb Butter will be your go-to summer grilling recipe!
  • This Low Carb Cloud Bread would be perfect on top of the soup. Making cloud bread is a great way to satisfy bread craving (I’m looking at you, crusty bread!) without sabotaging your healthy lifestyle goals.
Making healthy choices is much easier when there are delicious options! You can make a batch of this quick and easy cream of asparagus soup to fight those cravings. It's also really easy to make this cream of asparagus soup vegan. #soup #healthy #recipes
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Healthy Cream of Asparagus Soup Recipe

Created by: Becca Ludlum
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Approximate Serving Size: 1 cup
Servings 6 people
Making healthy choices is much easier when there are delicious options! You can make a batch of this quick and easy cream of asparagus soup to fight those cravings. It’s also really easy to make this cream of asparagus soup vegan.

Equipment

  • Stock Pot
  • Kitchen Knife
  • Cutting Board

Ingredients 

  • 2 cups asparagus chopped
  • 3 cups vegetable stock low sodium or chicken stock
  • 2 tsp olive oil
  • ¼ cup whole wheat flour or any substitute you like
  • 1 tbsp balsamic vinegar
  • 2 cups almond milk unsweetened

Instructions

  • First, trim the woody ends off of the asparagus and chop asparagus into small pieces. 2 cups asparagus
  • Sauté the asparagus with the oil until tender, add balsamic vinegar and flour or flour substitute. 2 tsp olive oil 1 tbsp balsamic vinegar ¼ cup whole wheat flour
  • In a large pot, pour in the stock and almond milk, and add the asparagus mixture. 3 cups vegetable stock 2 cups almond milk
  • Allow the liquids to come to a rolling boil and then simmer for 8-10 minutes.

Notes

Recipe Tips
  • The recipe, as written, calls for whole asparagus stalks pieces. If you prefer the creamy texture of blended soup, blend the cooled soup with an immersion blender or standard blender.
  • To make the soup ahead of time, let the soup cool to room temperature and then store it in the refrigerator, in an airtight container, for 3-5 days. Reheat in the microwave or on the stove top.
  • You can freeze the soup for up to 3 months in a freezer-safe container or bag. Here’s my freezing tip: Freeze soup in individual servings. This will make it easy to thaw and reheat just the amount you need.
Healthy Eating Plans
21 Day Fix Healthy Cream of Asparagus Soup Recipe
The entire recipe (6 cups) of this 21 DF healthy cream of asparagus soup is 4 teaspoons and 1 green container.
Per serving (1 cup) is 3/4 teaspoon and 1/6 green container
Weight Watchers
This creamy asparagus soup is low in WW SmartPoints.
2 2023 Plan Points | 3 Blue Plan Points | 3 Green Plan Points | 3 Purple Plan Points
2B Mindset
This is a perfect lunch recipe for 2B Mindset. You’ll want to add a protein to round our your lunch plate.

Nutrition

Calories: 92kcal | Carbohydrates: 12g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Sodium: 262mg | Potassium: 135mg | Fiber: 2g | Sugar: 4g | Vitamin A: 882IU | Vitamin C: 4mg | Calcium: 166mg | Iron: 2mg

Make This Recipe?

Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum

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