Fat-Free No-Cream Asparagus Soup (Vegan)
Fat-free vegan asparagus soup with onions, leeks, and vegetable stock. No cream, no butter, just bright spring vegetables blended silky and strained smooth.
YIELD
8 servingsPREP
30 minCOOK
15 minREADY
45 minA naturally creamy asparagus soup with no cream, no butter, no oil, and no fancy techniques. Just two pounds of fresh asparagus, softened onions and leeks for sweetness, vegetable stock, and a fine-mesh strain that turns the puree silky-smooth. The fat-free trick works because asparagus has enough natural starch to give the soup body once pureed; the strain catches any tough fibers the blender misses.
Water-saute or microwave the aromatics. This skips the usual oil-saute step that adds calories and fat without contributing much in a soup that gets fully pureed. The leeks (especially the pale green parts) add a softer, sweeter base than onions alone.
Don’t skip the strain. It’s the difference between a rustic asparagus puree and a silky, restaurant-quality bisque-style soup. A fine mesh sieve and a few minutes of pushing the puree through with a ladle is all it takes.
Pro Tips
- Snap off the woody asparagus ends; they break naturally where the tough part starts.
- Reserve a few asparagus tips, blanch separately, and float on top as a garnish.
- Use homemade or low-sodium vegetable stock; commercial stocks can be very salty.
- Serve with garlic croutons as the recipe suggests for crunch and contrast.
Variations
- Use the recipe as a base and swap asparagus for broccoli, butternut squash, or carrots.
- Add a peeled potato to the simmer for extra body.
- Drizzle with a spoonful of coconut milk before serving for richness while keeping it dairy-free.
Ingredients
Directions
Microwave the onions and leeks until tender or sauté in water over medium heat until tender.
Add stock and the asparagus and simmer until tender, about 15 minutes.
Purée soup in blender in batches and strain through a fine strainer.
Return to pot and season with white pepper to taste.
You may now add the butter buds if you desire a butter flavor.
Makes about 8 cups.
Can be served hot or cold.
Keeps well in the refrigerator for several days.
I use this as my basic soup recipe and have successfully replaced the asparagus with beets, broccoli, carrot, acorn squash, butternut squash, and red kuri squash.
You can make quite an impression by making both the acorn and butternut squash soups at the same time and serving them in the same bowl.
Just slowly pour both soups into opposite sides of the bowl at the same time.
I usually serve this with garlic croutons.
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