No Cream Asparagus Soup
This no cream asparagus soup is light and bright, with hints of nutty and woodsy flavor! It can be made vegan, and is a great healthy soup idea!
Equipment
- immersion blender
Ingredients
- 32 ounces chicken broth (can substiture vegetable broth)
- 2 tbsp olive oil, divided or sunflower oil
- 1 small onion, chopped
- 1 clove garlic, chopped
- 2 pounds asparagus, woody ends chopped off and discarded
- 1 bay leaf
- 1 tsp fresh thyme, chopped
- 2/3 cup milk of choice (dairy, almond, hemp, ect)
- 3/4 cup finely grated asiago cheese (or parmesan)
- 3/4 tsp table salt
- Garnish of parsley, fresh cracked black pepper, shredded asiago cheese
Instructions
- Pre-heat the oven to 425 degrees F.
- Place the asparagus on a parchment lined baking sheet, and drizzle and mix with 1 tbsp olive oil. Bake for 20 minutes, then remove from oven and set aside to cool.
- While the asparagus is baking, add 1 tbsp of olive oil to a dutch oven or large pot, and sauté the onion oven medium-high heat for 5 minutes, stirring frequently. Add the garlic, and sauté for another 60 seconds before pouring in the chicken broth. Toss in the thyme and bay leaf, and allow it all to simmer on low heat.
- When the asparagus is done, remove from the oven and let it cool enough to handle. Chop the asparagus into 1 inch pieces, and set the asparagus heads to the side. Toss in the rest of the 1 inch pieces of asparagus into the Dutch Oven.
- Increase the heat and continue to simmer with the lid on for about 15 minutes. After the 15 minutes, take an immersion blender and blend the entire contents of the soup until completely blended. Now pour in the milk and add the asparagus tops, saving a few for a garnish. Stir well, and continue to heat for 5 minutes.
- Grate in the Asiago cheese (or Parmesan) and stir until it is melted and well combined.
- Season with salt. This step is absolutely crucial, as a well salted asparagus soup tastes much different from an under seasoned asparagus soup. Start with 1/4 of a tsp and increase as needed. I used 3/4 tsp of table salt, but this will vary depending on the brand of chicken or vegetable broth that you use.
- Ladle the soup into a bowl and garnish with parsley, grated cheese, asparagus tops and fresh cracked black pepper. Enjoy!
- *If you're interested in the Mediterranean diet, check out my new 21-Day Mediterranean diet meal plan!
Notes
To Store It:
- Leftovers can be stored in the refrigerator in an airtight container for up to 4 days, and can be frozen in an airtight container for up to 3 months.
Nutrition
Calories: 227kcalCarbohydrates: 14gProtein: 15gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 22mgSodium: 1599mgPotassium: 606mgFiber: 5gSugar: 8gVitamin A: 1933IUVitamin C: 14mgCalcium: 341mgIron: 5mg
Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan! Take the stress out of meal planning and let me do the hard work for you!Learn More