ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Asparagus Soup Recipe

Updated on April 9, 2013

Light and Creamy Asparagus Soup

Many cream of asparagus soups call for large quantities of cream, creme fraiche, or butter. Asparagus is a light, spring vegetable with fresh taste - why smother it?

This creamy, lemony asparagus soup manages to have a creamy texture without any cream or butter. Light, healthy, and perfectly suited for a spring or summer day, this soup is excellent warm or chilled.

Ingredients for Asparagus Soup

  • 1 or 2 bunches asparagus, depending on how asparagus-y you want the soup to be
  • 1/2 an onion
  • About 2 tablespoons of olive oil
  • 1 can of white beans, great northern or cannelini
  • 4 cups of chicken broth or water
  • 2 springs of thyme
  • 1/8 teaspoon of white pepper or cayenne pepper, or to taste
  • 1/2 teaspoon of coriander
  • freshly cracked black pepper, to taste
  • 6 oz of plain Greek yogurt

Asparagus Soup Recipe

1. Prepare your asparagus. Wash it off and snap the woody ends. Next, cut the spear ends off and set then aside for the time being. Cut the remaining asparagus stalks into 1" pieces.

Cut the non-woody portion of the asparagus into inch long sections.
Cut the non-woody portion of the asparagus into inch long sections. | Source

2. Chop your onion.

Chop your onion - it doesn't need to be super fine.
Chop your onion - it doesn't need to be super fine. | Source

3. Heat one tablespoon of oil over medium to medium high heat until it is warm and shimmering. Add the onions and sauté, stirring occasionally, until they are translucent. This should take 3-4 minutes. Then, add the cut asparagus stalks, stir to combine and coat the asparagus with oil, and cook for an additional 4-5 minutes.

Click thumbnail to view full-size
Sautee the onions for a couple of minutes.Then add the asparagus, stir, and cook for a couple more minutes.
Sautee the onions for a couple of minutes.
Sautee the onions for a couple of minutes. | Source
Then add the asparagus, stir, and cook for a couple more minutes.
Then add the asparagus, stir, and cook for a couple more minutes. | Source

4. While the onion and asparagus cook, drain and rinse your can of beans. Simply dumping thm into a colander and run cold water over them is a great, easy way move remove the beans' slimey canning liquid.

Dumping your beans in the colander and rinsing them off is the quickest, easiest way to get rid of the canned slime.
Dumping your beans in the colander and rinsing them off is the quickest, easiest way to get rid of the canned slime. | Source

I love this colander. It is Cook's Illustrated/America's Test Kitchen's top colander pick. It has so many holes everything drains quickly, but the holes are so small you can actually strain rice. I didn't believe it until I tried it! No more lost noodles getting down in the icky sink when you use this!

5. Add the beans to the onion and asparagus. Next, add the chicken broth, or water, if you're using it instead. Stir thoroughly and make sure to scrape the bottom of the pan to ensure nothing sticks. Then, add the coriander, thyme, white pepper or cayenne pepper, salt, and freshly cracked black pepper to taste. I personally find about 1/8 of a teaspoon of cayenne and about 1/4 of a teaspoon of black pepper are perfect. I choose not to add any salt. Most commercial chicken broth already has way too much sodium!

Click thumbnail to view full-size
Add the beansIt's all in the pot!
Add the beans
Add the beans | Source
It's all in the pot!
It's all in the pot! | Source

6. Bring to a simmer and turn the heat down to maintain a simmer without progressing to a full, rolling boil. Allow the soup to simmer, uncovered, for about half an hour. Stir occasionally and add extra water, if needed.

Happily simmering away
Happily simmering away | Source

7. Heat about a tablespoon of olive oil in a skillet over medium high heat, until it is shimmering. Add the asparagus tips and cook, stirring frequently, until the tips are pretty looking (cooked, browned, and generally delicious-seeming). Remove the pan from the heat and reserve.

Pretty, browned, and ready to eat!
Pretty, browned, and ready to eat! | Source

I have this blender/combo set and it is awesome. It makes soups a breeze and the small chopper attachment is easy easier than cutting veggies by hand.

8. Move the pot off the heat and extract the thyme sprigs. Then, use an immersion blender, if you have one, to carefully purée the soup. Make sure not to splash yourself! If you don't have an immersion blender get online and order yourself one! While waiting for it to arrive, purée about 1/3 of the soup at a time in a traditional blender, or even food processor. I love my immersion blender and think it's well worth the investment if you enjoy making soups.

Pureed soup
Pureed soup | Source

9. Add the Greek yogurt and combine using your immersion blender. If you do not have an immersion blender, add the yogurt to the last batch of soup after puréeing the beans.

10. Off the heat, add about one tablespoon of lemon juice and stir to combine. Garnish with the asparagus tips and serve!

Tasty and ready to eat!
Tasty and ready to eat! | Source
Isn't is pretty with thyme?
Isn't is pretty with thyme? | Source

Additional Asparagus Soup Suggestions

The soup is plenty tasty as-is, but there are ways to make it even tastier!

  • Cut up a couple of bacon strips, fry them up to make homemade bacon bits, and use the bacon fat to cook the asparagus tips. Garnish the soup with both bacon and asparagus.
  • Grate some Parmesan cheese over the soup before serving.
  • Add a fresh sprig of thyme before serving for a nice pop of color.
  • Try adding additional 'warm' spices, like nutmeg or ginger.

I hope you enjoy this creamy asparagus soup that is packed with protein and lacks the cloying heaviness of so many cream-based soups!

Comments

    0 of 8192 characters used
    Post Comment

    • carol7777 profile image

      carol stanley 4 years ago from Arizona

      I like this soup especially with all the healthy ingredients..no cream. I am going to try this..Voting up and pinning.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Awesome! Thanks so much! Yes, I was delighted when I found on sale asparagus and really disappointed when I saw all the cream, sour cream, butter, etc in virtually every other cream of asparagus soup recipe. I took the initiative and created my own! =)

    • Just Ask Susan profile image

      Susan Zutautas 4 years ago from Ontario, Canada

      Love asparagus and have never made asparagus soup. I will now though as your recipe is making me hungry. Pinning and sharing. Voting up and more.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Thank you! Honestly, I hadn't made asparagus soup before, either, but it went perfectly with my 'spring' weather =)

    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      For those who think I hate all vegetables, I actually like asparagus, and I would eat this soup. In fact, on this rainy, chilly day, this soup sounds delicious. Thanks for the recipe, Natasha!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Thank you for stopping by, my staunch supporter! This soup is pretty good chilled, too, so you can always give it a summer try. Well, I liked it cold, but I'll eat carrots for breakfast if I'm in the mood...

    • Hyphenbird profile image

      Brenda Barnes 4 years ago from America-Broken But Still Beautiful

      This sounds wonderfully delicious. I will make it using water and with almond or coconut milk instead of yogurt. Then it will be vegan. Thanks for the yummy recipe.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      You might want to try almond milk yogurt or it may end up a little thin! Or you could just let it simmer longer to thicken. Thanks for stopping in!

    • hawaiianodysseus profile image

      Hawaiian Odysseus 4 years ago from Southeast Washington state

      I have a vision, Natasha, that very, very soon, I am going to, for the first time in my life, prepare a dinner for my lovely wife and daughter...and THIS is the meal I'm making! Thank you for sharing this...it's absolutely brilliant to use Greek yogurt in lieu of all that fatty cream and butter.

      Aloha!

      Joe

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Ahahaha. Thank you for the complement! I can't eat foods that are too rich/have lots of dairy because they have a tendency to make me sick, so I really like using the Greek yogurt, instead!

    • gmarquardt profile image

      gmarquardt 4 years ago from Hill Country, Texas

      What a great recipe. In Germany they have white asparagus soup, (Spargelcremesuppe). However, your recipe looks so much better! Now I have one meal for this next weekend planned!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Soup made with white asparagus, or is it with green asparagus and 'white' some other way?

    • gmarquardt profile image

      gmarquardt 4 years ago from Hill Country, Texas

      Made with white asparagus only! But heavy on the creme, so not so healthy.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Interesting - I haven't heard of that! Being German, I'm not surprised it's heavy on the cream.

    • randomcreative profile image

      Rose Clearfield 4 years ago from Milwaukee, Wisconsin

      This sounds delicious! Greek yogurt is a great way to keep it light. I think that the addition of bacon might convince my husband to eat it. :)

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Yes, the bacon makes it way tasty! Especially if you cook up the asparagus tips up in the bacon fat.

    • Jenn-Anne profile image

      Jenn-Anne 4 years ago

      I love this recipe - it sounds so yummy! I will have to give it a try. I like your extra suggestions at the end - especially the bacon and the parmesan cheese.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Yep, they make it extra tasty! I hope you enjoy it and thanks for stopping in.

    • kitkat1141 profile image

      kitkat1141 4 years ago from Ontario, Canada

      This sounds like a great soup. The white beans are an interesting addition! Would make it filling I assume. I will give it a try.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Yes, it gives the soup lots of extra protein and fiber and, once it's puréed, it's a super healthy thickener!

    • Thelma Alberts profile image

      Thelma Alberts 4 years ago from Germany

      Yummy! I love this recipe. I have to try this but with bacon. Thanks for sharing.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Oh, yes, the bacon makes it so much better! But I figured I couldn't bill it as light and healthy if I straight up included bacon in the recipe =)

    • Just Ask Susan profile image

      Susan Zutautas 4 years ago from Ontario, Canada

      Had to come back and let you know that everyone in my house loved your soup. I used chickpeas (Garbonzo beans) as I didn't have the white beans and I'll be making this soup again. It was delicious!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Awesome and thank you! I bet the chickpeas added a nice nutty flavor. I'm so glad you liked it and thanks for letting me know!

    • Om Paramapoonya profile image

      Om Paramapoonya 4 years ago

      Sounds like a lovely soup! I know the weather is getting warmer, and a lot of peeps don't think it's a soup season. To me, though, a nice bowl of soup is good for any time of the year!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      I agree - soup is always tasty! And asparagus is such a fantastic spring vegetable.

    • Gordon Hamilton profile image

      Gordon Hamilton 4 years ago from Wishaw, Lanarkshire, United Kingdom

      I absolutely love asparagus cooked in so many different ways but it has been ages since I had asparagus soup. Thanks for the inspiration, just as fresh asparagus is coming in to season. Your fabulous photos and layout make this recipe all the more appealing and I wish I had the ingredients to make it right now.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Thank you! I try to make visually appealing hubs to comment my (I think! tasty recipes. It makes me so happy when someone notices! Thanks for stopping in and I hope you have the chance to enjoy asparagus soon.

    • RTalloni profile image

      RTalloni 4 years ago from the short journey

      We like soup throughout the year and this looks wonderful. Would have to substitute feta with goat cheese, but that's no problem. Thanks!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      I hope you enjoy it when you get the chance to try it out!

    • profile image

      Reecea 4 years ago

      Hi,

      Visiting from Frugal Foodie Mama: Sweet & Savoury Sunday #7. I love asparagus. Your recipe looks wonderful. Thanks for sharing.

      http://freshjuniper.blogspot.com

      Reecea

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Thanks for stopping in! I love the Sweet and Savory link up!

    • Desmondlee89 profile image

      Desmond Lee 4 years ago from Singapore

      Nice recipe! Sounds and looks yummy:) one of the things to try out after exams haha.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Ugh - please don't mention exams! =)

      Thanks and I hope you like it.

    • Glimmer Twin Fan profile image

      Glimmer Twin Fan 4 years ago

      Looking for good healthy recipes for myself and my father who is currently ill. This definitely fits the bill. Thanks!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      I hope he gets better than that you both enjoy this!

    • Sharkye11 profile image

      Jayme Kinsey 4 years ago from Oklahoma

      This sounds pretty delicious. My husband love asparagus and I'm always looking for new ways to cook it. I love using yoghurt as soup bases. I do it a lot for other cream soups, so I know it will taste awesome with the asparagus! Thanks for sharing!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Not only is it healthier, but I tank the little tang makes yogurt soups tastier, too! I hope you enjoy the recipe and thanks for stopping by!

    • sydneyspence profile image

      Sydney Spence 4 years ago from Austin Texas

      My kiddos and I are looking for healthy recipes and this looks delicious! Thanks for sharing it!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Thanks and you're welcome =)

    • Global-Chica profile image

      Anna 4 years ago from New York, NY

      I really love asparagus and can't wait to try this recipe. I just added some of the ingredients to my grocery list and will make it, stat. Thanks for the recipe!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      I hope you like it! Thanks for stopping in.

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      I saw this on Randomcreative's blog, and had to check it out. I'm so glad I did! I like making soups, but I try to avoid heavy creams. I love that you have pureed beans and Greek yogurt in it. Quite healthy! I'm putting a couple of things on my next grocery list, and I hope to make this sometime this month. Thanks for sharing this with us, and I look forward to trying it. Have a great weekend!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Yahoo! Thanks for stoping in from her blog! I agree - I don't like adding creams to soups. It just seems so unneeded when there are healthier, tasty alternatives!

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Natasha, this has inspired me to do an overhaul of some of the recipes for soup that I have. I'm going to experiment sometime. Who knows, maybe I will make a recipe hub for healthy soups. Not one like yours, though! Thanks for the inspiration!

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Yahoo! So glad. I love that HubPages gives me a place to share and learn from others.

    • Peggy W profile image

      Peggy Woods 4 years ago from Houston, Texas

      This sounds absolutely wonderful! Will be making it soon. Thanks for giving us this recipe. Great job with the illustrations in this hub. Up, useful and pinning.

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      Natasha, I'm just popping here one more time to let you know I made this a couple of nights ago, and both Andy and I loved it! It was so creamy and tasty. I will be making it again, for sure.

    • Natashalh profile image
      Author

      Natasha 4 years ago from Hawaii

      Thank you, Peggy! It's really nice to 'hear' my hard work is appreciated. Thanks for pinning, too!

      I'm so glad everyone liked it, Kathryn!! Thanks for stopping by to let me know!

    Click to Rate This Article