Cream of Asparagus Soup that’s Dairy-Free Doctor Approved

Unlike many other creamy asparagus soup recipes, this dairy-free cream of asparagus soup recipe shuns starchy vegetables, butter, and heavy cream. It’s made in the classically simple “cream of” style that really emphasizes the taste and nutrition of fresh asparagus.

Dairy-Free Cream of Asparagus Soup by the Cooking Cardiologist

He may have retired, but The Cooking Cardiologist, Dr. Richard E. Collins, is still loved for his recipes. He submitted this dairy-free cream of asparagus soup to one of our recipe contests about a decade ago. We’ve updated the post and his plant-based recipe so that it can continue to be enjoyed for years to come. I also have answers to some recipe FAQs.

What are the Woody Ends of Asparagus?

The bottoms of the fresh asparagus stalks are very “woody” and don’t become soft and tender once cooked. If you grab a fresh asparagus stalk at both ends and bend it, it should snap where the stalk becomes too woody and stiff. Discard those ends. The woody end can be just an inch or two, but sometimes it’s half of the stalk.

Can I Substitute Chicken Broth for the Vegetable Stock?

Dr. Collins focuses on plant-based recipes, but if you aren’t vegan, you can certainly substitute low sodium chicken broth or stock. The flavor of the broth will still complement the asparagus.

Do I Need to Use the Lemon Zest?

Dr. Collins adds lemon for a pop of bright flavor without excess salt. If you opt to omit it, you might need to add more salt or other seasonings to give this cream of asparagus soup enough flavor depth. You can alternatively add lemon juice (fresh or bottled) to taste. Just a teaspoon or two might be enough.

Can I Use an Immersion Blender Instead?

Yes, you can blend everything in the pot with an immersion blender instead of in a stand up blender. You don’t need to let the cream of asparagus soup cool before using an immersion blender. But keep in mind that the soup won’t be as smooth and creamy as it would be if you used a regular blender.

Doesn’t Non-Dairy Creamer Contain Milk?

There are still some non-dairy creamers on the market that contain milk. It’s due to an old FDA non-dairy definition that permitted up to .5% milk protein in a non-dairy product. That definition no longer exists, and there has never been a regulated definition for dairy-free. But most non-dairy creamers, dairy-free creamers, vegan creamers, and plant-based creamers are made without dairy. As always, check the ingredients! For recipes, I like to use nutpods plain unsweetened creamer.

What Can I Substitute for the Creamer?

I like to use lite or regular canned coconut milk. But you can also use a dairy-free half and half alternative, like Silk, Nutpods, or Ripple. Other options include pureed silken tofu, thinned cashew cream, or in a pinch, just use a rich dairy-free milk alternative.

Special Diet Notes: Cream of Asparagus Soup

By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally gluten-free, nut-free, peanut-free, optionally soy-free, vegan, plant-based and vegetarian.

Richard E. Collins, MD

Dairy-Free Cream of Asparagus Soup

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Growing up in the Midwest, Asparagus officinalis was a spring vegetable, a flowering perennial. However, asparagus is available pretty much year round. This soup can be served warm or chilled, depending upon the seasonal temperature. Look for green fresh, crunchy small stalks as they have more flavor and are less woody.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Course: Appetiser

Cuisine: American

Calories: 104

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 tablespoon oil
• 1 small onion diced
• 2 teaspoon minced garlic
• 1 tablespoon all-purpose flour or wheat flour can sub gluten-free all-purpose flour
• 3 cups low-sodium vegetable stock
• 1 ¾ pounds asparagus chopped into 1-inch pieces, woody ends removed
• Zest of 1 lemon
• ½ teaspoon kosher salt or to taste
• ½ to 1 cup unsweetened plain dairy-free creamer
• Fresh ground black pepper to taste (optional)

Method

 

1. Heat the oil in a soup pot over medium heat. Add the onions and garlic and sauté until translucent, about 3 minutes.
2. Add the flour. Whisk and cook for 1 to 2 minutes, or until just golden.
3. Gradually whisk in the stock.
4. Stir the remaining asparagus into your pot, along with the lemon zest, and salt.
5. Bring the soup to a low boil, and simmer until the asparagus is fork tender, about 10 minutes.
6. Remove the soup from the heat and let it cool for at least 10 minutes.
7. Working in small batches, puree the ingredients in a blender until smooth. Return the soup to your pot.
8. Whisk in the dairy-free creamer, until your desired consistency is reached.
9. Refrigerate if serving chilled, or reheat if serving warm.
10. Season with black pepper, as desired.
11. Store leftover cooled soup in an airtight container in your refrigerator for up to 3 days.

Nutrition

Serving: 1Calories: 104kcalCarbohydrates: 11.6gProtein: 4gFat: 5.5gSaturated Fat: 2.2gSodium: 321mgFiber: 3.8gSugar: 5.2g

Notes

Garnish Options:
Asparagus - Use 2 pounds of asparagus spears. Reserve 16 asparagus tips for garnish once the asparagus is chopped. While the soup cooks, parboil the reserved asparagus tips for 1 minute, and then immediately plunge them into an ice bath to maintain color. Top each bowl with 4 asparagus tips.
Dairy-Free Sour Cream - Dr. Collins prefers homemade dairy-free sour cream for optimal taste and nutrition, like Tofu Sour Cream or Cashew Sour Cream. Dollop a generous spoonful on each bowl, and optionally swirl it with a spoon.
Fresh Herbs: Top each serving with a sprinkling of fresh chopped chives, thyme, or basil.

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Try Dr. Collins’ Dairy-Free Chocolate Almond Truffles too!