Growing up, asparagus was that vegetable I’d push around my plate, hoping it would magically disappear. My mom would serve it steamed with a pat of butter, and I just couldn’t get excited about it. But everything changed when I tried asparagus soup at a friend’s house one rainy afternoon. The green stalks I once avoided had been turned into something completely different – a warm, creamy bowl of comfort that made me question all my childhood veggie prejudices. Now, on chilly spring evenings, this soup is what I turn to when I want something that feels both light and filling at the same time.
Suggestions for Ingredient Substitution
Fresh asparagus can be replaced with frozen asparagus for convenience and year-round availability. Use the same quantity and adjust cooking time slightly, as frozen asparagus may cook faster. Canned asparagus is another option, but drain and rinse it well before use to reduce sodium content.
Cannellini beans can be substituted with great northern beans or navy beans, maintaining a similar creamy texture and protein content. For a lower-carb option, consider using cauliflower florets instead, which will contribute to the soup’s creaminess when blended.
Low sodium vegetable broth can be replaced with chicken broth for a different flavor profile, or use water with additional herbs and spices to maintain a vegetarian option. For a richer taste, consider using half broth and half unsweetened plant-based milk, such as almond or oat milk. Adjust seasoning as needed when changing the liquid base.
| Preparation Time | 15-20 minutes |
| Cooking Time | 20-25 minutes |
| Total Time | 35-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 300-350
- Protein: 15-20 g
- Fat: 10-15 g
- Carbohydrates: 40-45 g
Ingredients
- salt, to taste
- 2 garlic cloves (minced for best flavor)
- 1 tbsp extra virgin olive oil
- 1 can cannellini beans (rinsed and drained)
- 1 medium onion (yellow or white, roughly chopped)
- pepper, to taste (freshly ground preferred)
- 2 lb fresh asparagus (trimmed, tough ends removed)
- 4 cups low sodium vegetable broth (I use Pacific Foods)
Step 1: Prepare the Ingredients
Start by trimming the woody ends off 2 pounds of fresh asparagus and cutting the remaining asparagus into 1-inch pieces.
Chop 1 medium onion and roughly chop 2 cloves of garlic.
Next, rinse a 15-ounce can of cannellini beans under cold water to remove excess sodium.
Step 2: Sauté the Vegetables
In a medium-sized pot, heat 1 tablespoon of extra virgin olive oil over medium heat.
Add the chopped onion and a pinch of salt, sautéing until the onion becomes translucent, about 5 minutes.
Then, add the chopped garlic, asparagus pieces, and rinsed cannellini beans.
Season with salt and pepper, and stir to combine all the ingredients.
Step 3: Cook the Soup
Pour in 4 cups of low-sodium vegetable broth (or filtered water) into the pot.
Bring the mixture to a boil, then reduce the heat to a simmer.
Cover the pot and let it cook for 10-12 minutes, until the asparagus is fork-tender.
Step 4: Blend the Soup
Once the soup has cooked through, allow it to cool for a few minutes before blending.
Spoon the soup into a blender in batches, filling the blender no more than halfway.
Leave the lid slightly ajar to allow steam to escape, and blend until the soup is rich and creamy.
Step 5: Finish and Store the Soup
Transfer the blended soup back into the pot.
Reheat the soup on the stove if desired, or store it in an airtight container in the refrigerator for up to 5 days.
Step 6: Serve and Garnish
For serving, optionally top the soup with fresh steamed asparagus, a drizzle of coconut milk, fresh parsley, and a sprinkle of black pepper.
Enjoy your nutritious and creamy asparagus soup!
