Simple and Healthy Vegan Asparagus Soup
This simple and healthy vegan asparagus soup recipe combines tender asparagus spears, potatoes, broth, herbs, and plant milk to create a warming, low-fat, and gluten-free soup in 30 minutes.
Servings: 4
Calories: 161kcal
Ingredients
- 1 pound asparagus
- 2 -3 medium potatoes 2 cups diced
- 1 medium onion chopped (¾ cup)
- 4 cups vegetable broth
- ½ teaspoon thyme
- ½ teaspoon mustard powder
- 1 cups plant milk
- salt and black pepper to taste
Instructions
- Cut off just the ends of the asparagus and dice the stalks into pieces about 2 inches long. Dice the potatoes into small cubes.
- Heat a Dutch oven or medium soup pot to medium-high heat. Add the onions and cook them, stirring frequently, for about 5 minutes until they soften.
- Add the thyme, mustard powder, and potato cubes. Stir to soften the potatoes (30 seconds).
- Stir in the broth and asparagus. Stir the bottom of the pot to release any stuck-on veggies.
- Reduce the heat (if necessary) so the ingredients are simmering.
- Cover the pot and simmer for 15-20 minutes until the potatoes and asparagus are soft.
- Turn off the heat and stir in the plant milk.
- Use an immersion (stick) blender to puree the soup. Or transfer the soup to a blender or food process and blend smoothly.
- Put the soup back on the heat if it has cooled. Taste and add salt and pepper to taste.
Video
Notes
- If you use thin-skinned potatoes, there is no need to peel them. White, baby, or red potatoes work best. If using russets, peel them before cubing them.
- You can use a can of white beans as a substitute for the potatoes. Add them along with the asparagus.
- To use frozen asparagus, add a 16-ounce bag after the potatoes are tender. Reduce the vegetable broth to 3 cups. If necessary, add more after adding the plant milk and blending.
- No asparagus? Try fresh or frozen broccoli.
Nutrition
Calories: 161kcal | Carbohydrates: 35g | Protein: 6g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 978mg | Potassium: 751mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1496IU | Vitamin C: 30mg | Calcium: 134mg | Iron: 4mg