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Vegan Asparagus Soup


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  • Author: Maggie
  • Total Time: 50 mins
  • Yield: 4–6 servings
  • Diet: Vegan

Description

Vegan Asparagus Soup is a fresh, creamy, and nourishing dish made with asparagus, leeks, peas, potatoes, and spinach. Blended with lemon, dill, and nondairy milk, this plant-based soup is silky smooth, dairy-free, and perfect for springtime meals or cozy dinners year-round.


Ingredients

3 tbsp vegan butter (or olive oil), divided

2 cups diced leeks (about 2 leeks), white and light green parts only

23 cloves garlic, minced (about 1 tbsp)

1 cup shelled peas (fresh or frozen)

2 cups asparagus, chopped into 1-inch pieces

2 cups peeled and diced yellow or russet potatoes (about 2 large potatoes)

1 ½ tsp kosher salt

½ tsp black pepper

2 tbsp freshly squeezed lemon juice

2 cups vegetable broth

1 cup nondairy milk (such as oat milk)

2 tbsp fresh chopped dill

2 cups spinach

For topping: nondairy cream or yogurt, pea shoots or microgreens, black pepper


Instructions

  1. Slice and wash leeks thoroughly. Thinly slice the white and light green parts.
  2. In a large pot, heat 2 tbsp vegan butter or oil over medium heat. Add leeks and sauté 5–7 minutes until softened. Stir in garlic and cook 2–3 minutes.
  3. Add peas, asparagus, potatoes, salt, and pepper. Cook 2–3 minutes, stirring well.
  4. Pour in vegetable broth, nondairy milk, and lemon juice. Bring to a boil, reduce heat, and simmer 20 minutes until vegetables are tender.
  5. Add spinach and dill. Cook 5–10 minutes until spinach is wilted.
  6. Carefully transfer soup to a blender, add remaining 1 tbsp vegan butter, and blend until silky smooth. Alternatively, use an immersion blender.
  7. Taste and adjust seasoning with extra salt, pepper, or lemon juice as needed.
  8. Serve warm with nondairy cream, pea shoots, and black pepper on top.

Notes

  • For spice, add red pepper flakes while sautéing.
  • Swap dill for basil, parsley, or tarragon for different flavor notes.
  • Stir in nutritional yeast for a cheesy flavor boost.
  • Use zucchini instead of peas for a summery variation.
  • Add white beans or lentils before blending for more protein and heartiness.
  • Prep Time: 15 mins
  • Cook Time: 35 mins
  • Category: Soup
  • Method: Stovetop & Blended
  • Cuisine: American

Nutrition

  • Serving Size: 1 ½ cups
  • Calories: 190
  • Sugar: 5g
  • Sodium: 590mg
  • Fat: 9g
  • Saturated Fat: 2g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 25g
  • Fiber: 5g
  • Protein: 6g
  • Cholesterol: 0mg