CREAMY ASPARAGUS SOUP (oil-free, dairy-free)

Creamy Asparagus Soup is one of our favorite ways to enjoy asparagus, especially when it's in season and plentiful! We added garlicky chickpeas for extra crunch, protein and fiber.


4-6 servings


  • 1 yellow onion, diced

  • Pinch of sea salt

  • 4 garlic cloves, minced

  • 2 Tbsp vegetable broth, optional (for sautéing onions)

  • ½ tsp dried thyme

  • 2 pounds fresh asparagus, trimmed and cut into 2” pieces

  • 1 Tbsp low-sodium tamari

  • 4 cups vegetable broth

  • 1 cup canned coconut milk (or unsweetened almond milk)

  • 2 Tbsp fresh lemon juice

  • ½ tsp sea salt, or to taste

  • Freshly cracked black pepper



  1. Heat a stockpot over medium heat for 1-2 minutes. Add onions and a pinch of salt & fresh black pepper, stirring frequently until translucent. Add 2 Tbsp of broth if the onions start to stick too much.

  2. Stir in garlic until fragrant, about 30-60 seconds.

  3. Add thyme and asparagus and reduce heat to medium-low. Saute for about 5-8 minutes or until firm-tender.

  4. Stir in tamari.

  5. Add 4 cups of broth, scraping any flavor bits from the bottom of the pot. Bring to a gentle boil and reduce heat to a simmer and cook for about 15 minutes.

  6. Puree the soup - either use an immersion blender in the pot or safely add mixture to a high speed blender in batches. Blend until smooth and creamy.

  7. Add back to the stockpot (if added to blender) and add coconut milk and lemon juice. Taste and adjust seasoning - more sea salt for more saltiness; more lemon juice for more acidity and brightness.

  8. Transfer to bowls and garnish with lemon wedges, toasted pepitas or Garlicky Chickpeas & red pepper flakes.

#creamyasparagussoup #dairyfree #glutenfree #vegan #paleo


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