Asparagus soup totally embodies the idea of beauty in simplicity. Simple preparation of just a few fresh ingredients really allows the flavors to come through rather than becoming overwhelmed by extra ingredients. Plus, simple preparations mean a faster cooking time!
How to Make Asparagus Soup
There are 4 basic steps to this asparagus soup recipe:
- Prepare the ingredients by trimming the asparagus and roughly chopping. Chop the onions as well and mince the garlic.
- Cook the vegetables (asparagus, onion, and garlic) over medium heat with butter or olive oil. Season with salt, pepper, and chili flakes to taste.
- Add in the chicken broth and cook for 20-25 minutes until the asparagus is soft and tender. Then add in the cream to simmer another for 10 minutes.
- Blend the soup until smooth and creamy. You can use a hand blender, a standing blender like a Vitamix, or a food processor.
Garnishes for Asparagus Soup
- Before adding in the chicken broth in step 3, you can set aside a few tops of the cooked asparagus to garnish. Or, reserve some asparagus tops when chopping to serve par-boiled or raw.
- Fried garlic slices
- Homemade croutons
- Dots of cream
- Chives
- Pine nuts
- Parmesan
- Olive oil
- Bacon
Is asparagus good for you?
Known as “the king of vegetables” in international markets, asparagus is prized for its seasonal freshness, unique flavor, and versatility. It’s great pickled, raw in salads, parboiled and tossed in a sauce, roasted until crispy, cooked in soup–the list goes on! Beyond flavor, asparagus has a lot to offer in terms of health benefits. A recent study from 2020 showed that asparagus, “…contains various phytochemical compounds such as polysaccharides, polyphenols, anthocyanins and saponins” that helps:
- combat cancer
- provide antioxidants
- boost immunity (immunomodulatory)
- lower blood sugar (hypoglycemic)
- lower blood pressure (anti-hypertensive)
- prevent seizures (anti-epileptic) [Guo, 2020]
Nutritional Value of Asparagus
Asparagus is also rich in protein, fat, vitamins and minerals; in fact, about five times higher than most other vegetables. Here are the nutritional values of a 100g serving of asparagus:
- Calories: 20
- Protein: 2.2g
- Fat: 0.1g
- Carbohydrate: 3.9g
- Vitamin C: 9% DV (daily value)
- Vitamin B6: 5% DV
- Iron: 11% DV
- Magnesium: 3%
- Calcium: 2%
Other Healthy Recipes to Try:
Barley Mushroom Soup with Sausage & Peppers
Pozole Verde de Pollo (Green Pozole with Chicken)
Air Fryer Black Pepper & Turmeric Okra
Creamy Asparagus Soup
Creamy, rich Asparagus Soup--simple and easy to make for a weeknight dinner! This recipe takes about 30-35 minutes to make and is an absolute win for anyone that likes asparagus.
Ingredients
- 2 tablespoons butter, or olive oil for a healthier take
- 2 bunches of asparagus, cut into 1" pieces
- 1 onion, chopped
- 1-2 cloves of garlic, minced
- ¼ teaspoon red pepper flakes
- 4-5 cups of vegetable or chicken broth
- ⅓ cup heavy cream
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
Wash and trim the bottoms of the asparagus. To trim, bend a few stalks until they snap. Then, line all the stalks together and cut to the same length.
In a small pot over medium-low heat, melt the butter and add the onion, garlic, and pepper flakes.
Cook for 3-5 minutes, stirring, until softened.
Add the asparagus and cook for another 5 minutes.
Add the broth, salt and pepper to taste.
Simmer covered for 20 minutes.
Once cooked, use an emulsion blender or stand blender to puree until smooth.
Pour back into a clean pot and add the heavy cream.
Cook over medium-low, stirring frequently, for 8-10 minutes and add in the lemon juice.
Adjust the seasoning and consistency with extra water or chicken broth.
Serve with a crusty piece of bread and enjoy!
Notes
Store in the fridge for three days for best quality.
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