Asparagus Soup (Healthy Vegan Recipe)

I put together a Vegan Asparagus Soup Recipe using just six ingredients, including green asparagus and white beans, that comes together in 30 minutes and features a pantry trick you won’t expect.

I never thought asparagus could feel indulgent, but this Vegan Asparagus Soup Recipe changed my mind. I love how the bright green asparagus keeps the bowl lively while white beans give it a silky body without any dairy, it’s both light and oddly satisfying.

It’s gluten free and comes together fast, yet somehow feels a touch elegant for a simple lunch. I almost skipped the video but then I was glad I didn’t, you catch those tiny tricks that lift it from good to memorable.

If you want a Healthy Vegan Soup that surprises, this might be it.

Ingredients

• Asparagus brings fiber, vitamin K, folate and a fresh green flavor to the soup.
• White beans add creamy texture, plant based protein, iron and extra fiber for satiety.
• Yellow onion gives sweetness and depth when cooked, plus trace minerals and antioxidants.
• Garlic gives a warm pungent bite, immune supporting compounds and savory complexity.
• Vegetable broth hydrates, delivers umami and minerals, wont add heaviness or dairy.
• Olive oil adds silkiness, heart healthy monounsaturated fats and helps absorb fat soluble vitamins.

Ingredient Quantities

• 1 lb (450 g) green asparagus, woody ends trimmed and cut into 1 inch pieces
• 1 can (15 oz / 425 g) white beans drained and rinsed
• 1 medium yellow onion roughly chopped
• 2 garlic cloves smashed or minced
• 4 cups (1 L) low sodium vegetable broth
• 2 tbsp extra-virgin olive oil

How to Make this

1. Warm the olive oil in a large pot over medium heat, add the chopped onion and cook 5 to 7 minutes until soft and a little translucent, stir now and then so it doesn’t brown.

2. Add the garlic and cook about 30 to 45 seconds until fragrant, but don’t let it go brown or it’ll taste bitter.

3. Stir in the asparagus pieces (if you want, reserve a few tips for garnish) and cook 3 to 4 minutes to brighten the color.

4. Add the drained and rinsed white beans and the 4 cups vegetable broth, bring to a simmer, then lower the heat and cook until the asparagus is very tender, about 8 to 10 minutes.

5. Remove from heat and blend until smooth. Use an immersion blender right in the pot, or transfer in batches to a blender, venting the lid and holding a towel over it so it won’t explode.

6. If the soup is too thick, stir in a little more broth or water to reach the consistency you like; if too thin, simmer a few minutes uncovered to reduce.

7. Taste and season with salt and pepper as needed, and give it one last quick blend if you added liquid.

8. Serve hot with a drizzle of extra virgin olive oil and the reserved asparagus tips on top, or a sprinkle of black pepper for contrast.

9. Leftovers keep 3 to 4 days in the fridge, reheat gently on the stove so it doesn’t scorch, you can loosen with a splash of water or broth when reheating.

Equipment Needed

1. Large pot or Dutch oven
2. Cutting board
3. Chef’s knife
4. Wooden spoon or heatproof spatula
5. Can opener
6. Colander or fine mesh strainer for draining and rinsing the beans
7. Measuring cups and measuring spoons
8. Immersion blender or regular blender plus a kitchen towel to hold over the lid so it wont spray
9. Ladle and bowls for serving

FAQ

Asparagus Soup (Healthy Vegan Recipe) Substitutions and Variations

• Asparagus: swap with broccolini, tender broccoli florets, or frozen asparagus when fresh isnt available; they give a similar green flavor and usually cook in about the same time.
• White beans: use cannellini or navy beans, or try cooked chickpeas for more texture, or silken tofu if you want a super creamy, protein rich soup.
• Vegetable broth: replace with mushroom broth, or water plus a tablespoon of miso paste or a vegan bouillon cube to add savory umami if you dont have boxed broth.
• Extra virgin olive oil: use avocado oil or light olive oil, a small pat of vegan butter for richness, or a splash of toasted sesame oil for a nutty twist.

Pro Tips

– Blanch the reserved asparagus tips for 20 to 30 seconds then dunk them into ice water. It keeps them bright green and snappy instead of turning limp when you serve, and they look way better on top.

– For a super silky soup, blend extra long and then push it through a fine mesh sieve if you got one. If you want it richer, stir in a spoon of butter or a little full fat yogurt at the end, just taste so it dont overpower the asparagus.

– Swap raw garlic for roasted garlic if you want a deeper, sweeter flavor. Roast a head in foil for 30 to 40 minutes, squeeze out the cloves and stir them in before blending, it makes the whole thing more mellow.

– Freeze leftovers in flat zip bags or ice cube trays so you can defrost small portions fast. Label the date, and when reheating, warm gently on low with a splash of broth so it doesnt scorch or separate.