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PointsPlus Creamy Asparagus Soup with Roasted Pepper Purée Recipe

PointsPlus Creamy Asparagus Soup with Roasted Pepper Purée Recipe

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Creamy Asparagus Soup with Roasted Pepper Purée

As striking in color as it is in flavor, this verdant first course is both refreshing and comforting at the same time. Silken tofu adds depth and body to this puréed asparagus soup. Enjoy this on a brisk afternoon for a quick and light lunch or as a prelude to a fish or pasta dish.


  • 2 cups fat-free, low-sodium chicken broth or vegetable broth
  • 1 medium-sized baked potato, peeled and diced
  • 1 cup chopped onion
  • 2 medium-sized cloves garlic, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne, or to taste
  • 1 1/2 pound fresh asparagus, trimmed and cut into small pieces
  • 7 ounces roasted red peppers packed in water, drained
  • 8 ounces light silken tofu


Calories Per Serving167

Folate equivalent (total)126µg32%

Riboflavin (B2)0.4mg21.2%

Asparagus Soup

This pretty, easy-to-make first-course soup is flavorful and creamy, yet is extremely low fat-it has only one tablespoon of butter and no cream at all (except for an optional sour cream garnish). Pour your favorite beer or a fruity white wine throughout the evening.

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I am loving this soup. It is so hearty and filling that just this alone is a prefect paleo dinner.

Thanks, Angela, I so agree that the balance of ingredients in this soup really makes it a great, easy meal option.

Sounds delicious, love asparagus soup. It’s a great idea to roast the asparagus for one meal and then use some of it for making soup. The chicken sausage, potatoes, and garlic must add awesome flavor to the soup.

I agree with you, Nisha, I almost enjoy the asparagus in the soup more than when it’s freshly roasted. The potatoes are a great trick for thickening the soup without flour.

I have had asparagus soup for ages. I want to try this with the sausage added, sounds so good.

The sausage adds a lot of flavor to this soup and really makes it a hearty meal. Thanks for the comment, Jere!

I love cooking with asparagus. This soup looks like it would be perfect for a cool, spring evening. And great for Saint Patrick’s Day, too! Thanks for sharing.

Thank you, Deborah, I love cooking with asparagus, too, as it’s so versatile. I appreciate the comment.

This is such a thick bodied soup and creamy asparagus soup is always a family favourite. Thanks for sharing this we will definitely try this for our meals

Thank you so much, this soup is popular in our family too, and such a nice variation on roasted asparagus.

I’m glad I found this recipe. Our asparagus season is just starting and I’m always looking for new ways to prepare them. This soup looks delicious. Love the addition of sausage!

I am hoping to grow asparagus here and enjoy them absolutely fresh. This soup has what I think is just the right amount of asparagus flavor, and the sausage doesn’t overwhelm it. Enjoy!

The soup looks so creamy, filling and delicious. I loved the addition of sausauge to the soup.

Hi Lathi, I’m so glad the soup looks good to you. The sausage adds a lot of flavor, even though the soup is good without it too!

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Creamy Roasted Asparagus Soup

I’m definitely a soup person. What’s not to love? They’re comforting, warm bowls of deliciousness filled with different blends of flavor. They are especially great on a cold day, when you need something to instantly warm you up. When it comes to soups, there are also so many options. One of our favorites is asparagus soup. This recipe is my new take on a vegan Creamy Roasted Asparagus Soup!

Asparagus is awesome. I think I ended up taking more photographs of the vegetable itself than the finished soup! It’s also very universal, and the flavor of the vegetable really comes out when you cook with it. We love it in pastas, thai dishes, sandwiches, or even simply just oven roasted asparagus with a sprinkle of sea salt and ground black pepper to serve as a side or snack. This recipe is very simple. It really showcases the flavor of asparagus, so if you’re not a fan, you probably won’t like this soup, but we LOVE it! If you like roasted asparagus and enjoy creamy soups, try out this recipe and let me know what you think!

I’m on a soup kick right now, so if you have any requests for soup recipes you’d like to see up on the blog, let me know in the comments below and I’ll try to make it happen!

Creamy Asparagus Soup Recipe FAQs

Why is my asparagus soup stringy?

If your asparagus soup is stringy, it’s usually due to one of these mistakes:

  1. Choosing asparagus spears that are too thick. For best results, look for thin stalks.
  2. Not trimming asparagus properly. It’s important to remove the thick, woody ends of the asparagus and not use these in your soup. The best way to tell where to remove the ends is to bend the asparagus near the woody end, and it will naturally snap in the right place. Alternatively, simply line up the spears and use a knife to cut where the green turns white.

How to thicken asparagus soup?

Unlike store bought versions, homemade cream of asparagus soup is thickened by the asparagus itself! We don’t need any other thickeners. When you puree the soup, it will thicken.

If you want an even thicker soup, you can try blending in a little bit of cooked cauliflower. The asparagus will cover up the flavor. I don’t generally use a roux in my recipes, but you can do that as well if that works for you.

What herbs go with asparagus soup?

This basic asparagus soup recipe just needs some fresh dill for garnish. You can also try fresh chives instead.

Can you use asparagus stalks in soup?

You can certainly use the majority of the stalk to make cream of asparagus soup, but like most asparagus recipes, you’ll want to snap off and discard the woody ends.

However, if you want a way to use them, you can simmer them in water for about an hour, then strain the pulp through a mesh sieve. The liquid that passes through will essentially be an asparagus broth, which you can use in any soup recipe that calls for broth — including this creamy asparagus soup!

How to make asparagus soup without cream?

The heavy cream is what makes this creamy asparagus soup recipe, so you can’t simply skip it. But, if you want to, you can replace it with full-fat coconut milk or coconut cream instead.

I don’t recommend using low-fat milks, like almond milk or hemp milk, because they won’t be rich enough for a cream of asparagus soup.

Is asparagus soup good for you?

Yes, this is a naturally healthy asparagus soup recipe. With just a few ingredients, no starches, and no artificial additives, it definitely beats the store bought canned soups.

How many carbs in cream of asparagus soup?

Many store bought cream of asparagus soups contain starches, preservatives, and thickeners that raise the carb count. This version doesn’t have any of these, is naturally thickened by the asparagus itself, and has just 4.3 grams net carbs per cup. Yep, it’s a keto asparagus soup!

Light Creamy Asparagus Soup

Colorado’s crazy spring weather is in full force. I’d been hoping maybe it would be different this year, but no such luck. Last Friday winter went out with a bang and we were blessed with cold snowy weather. It continued into Saturday morning making my long run a cross between a nightmare and pleasant.

I wasn’t even a mile into my run when I hit a patch of ice covered with fresh snow. It was the first time I’d seen my legs fly up in the air during a fall. As I lay there making sure I was still alive, I tried to figure out how I managed to land on my back, but still tear the skin off my knee. Whatever happened mid-fall I’ll never figure out, but I’m sure it didn’t look graceful.

Instead of turning around and going home to A) call it a day or B) do my run on the treadmill, I decided to continue on and if I fell again then I would turn around…smart right? Luckily the rest of my run although cold, snowy and slow, was actually rather peaceful. There was hardly anyone out, only a few nuts like myself and the coyote taking cover under a pine tree that I surprised. It was so quiet all I could hear was the snow falling and the sound of it crunching under my shoes.

Sunday started out bitter cold at 14 degrees and winds making it feel like 8, but by the afternoon it was 60 degrees, sunny and beautiful. Monday and Tuesday I was in shorts and a t-shirt loving the 70 degree afternoons and now here we are on Wednesday and it’s only supposed to be 40 degrees with rain and snow. More snow is expected this weekend so I guess I won’t be sitting out in my swimsuit trying to get a tan. There’s never a dull moment when it comes to spring weather in Colorado!

Now that I’ve thoroughly bored you with my weather forecast let’s talk about this Light Creamy Asparagus Soup. If you love asparagus you are going to love some of the recipes I have planned over the next couple weeks! While I call this asparagus soup creamy, you won’t find a drop of cream in it. Instead I’ve replaced it with plain Greek yogurt and it’s fabulous! The key to adding Greek yogurt to anything hot is to add it off the heat. By doing this you’ll prevent it from curdling…nobody wants curdled soup. This soup is perfect if you’re like me and still experiencing some cold spring weather and if you’re not, you should still make it because it’s delicious!

How to Make Asparagus Soup

I started by roasting my asparagus for 12 minutes in olive oil, pepper and salt. Yet this step is completely optional, you can use fresh if you’d like and skip the roasting. Also, get creative with this recipe – add some garlic if you choose, for example.

I have two main tips for this recipe:

– First, you can swap the asparagus for most vegetables if you’d like. Using this recipe you can make tomato soup, potato soup squash or even zucchini. I’m going to try my Thai Pumpkin and Coconut Soup recipe next, it’s that time of year that I start craving it!

– The next big bonus is that it’s completely made using a blender!

Disclosure: This is a sponsored post in partnership with Breville Canada.
While this is a compensated post, as always, all opinions are my own.

Yet, not just any blender – I used the Breville Super Q. This 12-speed commercial grade blender is designed for the home kitchen.

I’m pretty smitten with this product for a variety of reasons. It’s most likely the quietest blender I’ve used, and that’s important because with three kids and two pets – I don’t need amore noise thank you very much.

Also, it works so well! For making this soup for example, I simply added everything to the Super Q and hit the pre-programmed soup button. Not only did it blend like silk, but it’s also counted down, leaving seconds at the end for some stir slowing to remove steam bubbles.

The result was steaming hot soup, no cooking required.

Other one-touch programs include Pulse/Ice Crush, Smoothie , Green Smoothie , and Frozen Dessert.

Looking through the included recipe book, I’m excited to try such a new variety of recipes. This powerful Super Q can even mill flour and ground spices. I’m a big fan of one-touch assistance though, as there’s no guessing with time or speed.

The Breville Super Q comes with an extra blade system and a personal blender cup with travel lid so you don’t have to use the full jug when not needed. Sometimes one of the kids likes to make a take a smoothie to school with them, so I know this will be used a lot soon.

The Vac Q Vacuum Pump is another accessory for the Breville Super Q. This attachment removes the air for smoother blends, brighter colours, and richer flavours.

The soup mode did remove most bubbles from the soup I made, plus I was eager to give it a taste. Next time I’ll give this attachment a try with a soup, to remove all the air and give that extra TLC.

For some blends like smoothies, you don’t a lot of air incorporated, yet I wouldn’t use this for blends like milkshakes, since you want that fluff as a result. Yet separation in my smoothies is a peeve of mine, so this attachment is genius! The Vac Q Vacuum Pump retails for $149.99, yet as of right now Super Q’s come with a coupon for a free one.

I’m going to be blending all the things thanks to the Super Q, and it doesn’t stop with soups. Yet really, what a bang-on intro, I must say. Immediately after making this, I literally scoured the fridge for more veggies to try another soup. Oh, carrots!

Nourishment yes, but using this super blender is so simple and effective to use. I might just be showing off and having fun too, at this point.

Creamy Low-fat Asparagus Soup

In the spring, my husband and I both crave asparagus.

Oddly enough, both of our hometowns, separated by an ocean, were famous for asparagus growing at one point in history. This soup looks just like cream of asparagus and feels rich on the taste buds but is in fact really light on the hips!

Calories per serving: 180 calories

Fat per serving: 10g fat (4 g saturated)

  • 2 pounds asparagus
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1/2 cup dry white wine
  • 3 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup low-fat cream cheese
  • Non-stick cooking spray
  • Trim the tough stem ends from the asparagus spears. Cut the tips off from half the spears. Set the tips aside. Chop the remaining asparagus into 1-inch pieces.
  • In a heavy soup pot over medium heat, melt the butter. Add the onion and garlic and cook, stirring occasionally, until tender and translucent (3 to 4 minutes). Add the wine and cook until most of the liquid has evaporated. Add the chopped asparagus and the stock. Season with salt and pepper. Bring to a simmer, then reduce the heat to medium-low. Cover and cook until the asparagus is tender, about 20 minutes.
  • Add the cream cheese. Using an immersion blender, puree the soup until smooth, about 1 minute. Season with salt and pepper.
  • In a small skillet over medium heat, add the olive oil. Add the reserved asparagus tips and cook until just tender, about 2 minutes. Ladle the soup into warmed bowls, garnish with the asparagus tips and serve immediately.

Nutritional Information Per Serving (2 cups): 180 calories, 7 g protein, 13 g carbohydrates, 10g fat (4 g saturated), 20 mg cholesterol, 5 g fiber, 453 mg sodium.

Roasted Garlic and Asparagus Soup Recipe

Roasted Garlic and Asparagus Soup – Deliciously creamy, yet healthy and easy to make soup with roasted garlic and asparagus.

Put that fresh asparagus to good use in this wonderful creamy soup! Asparagus and garlic are roasted, pureed, and combined with half & half, or cream, and seasonings.

Check out all the silkiness going on up in there! I LOVES IT!

HI Hey HI! #TGIF! Meaning, finally, Friday is here, which also means the weekend is about to start! But not before I hop over to my daughter’s class and throw them a Valentine’s Day partaaaay!

Please, wish me luck! Somehow, when I think of 24 seven-year olds loading up on V-day candy and chocolates? I think about taking an anti anxiety pill.
Kidding!! Kind of…? Halfway.

God Bless teachers. That’s all I gotta say.

In the meantime, could I please turn your attention to Exhibit A? A for Asparagus.

Today we’re turning perfectly GREEN vegetables into dinner, and the perfect dose of garlic to go with it all.

Sometime last week my other half asked me how much he would have to pay for me to make him our favorite Asparagus Soup. To which I replied, “Pay me in SJP shoes, hunny!”. <<< all said in Nene’s voice.

Apparently, and according to him, I hadn’t made that soup for us in over a year, and he was sad. So, so sad. Thus, what’s a wifey to do? That’s right. I made the soup. …and THEN I ordered a new pair of shoes.

You guys. The love I had for my previous asparagus soup recipe may be overtaken now by this Roasted Garlic and Asparagus Soup. Recipe. I cannot get enough.

What’s more is that this one comes together quicker and way, way easier.

All we’re doing here is throwing a bunch of asparagus stalks and 10 garlic cloves into the oven, then we puree all of that in a blender, pour it into a pot, heat it up for several minutes and TA-DAAAAHM! Soup is served.

Also! Do you know what would be fantastic in this? Croutons. Yah, that would be the cherry on top.

Now let’s stuff our face with soup. I like you.


Roasted Asparagus Soup

When I have extra produce that I need to use up, do I scour the internet (aka “my favorite cookbook”) for a novel way to cook it? No, I just toss it into my turbo-charged blender and process it until it’s as creamy as, well, cream, as frothy as sea foam. I throw in a few herbs, a complementary spice or grating of pepper, and it’s cheating, really—gourmet cooking without the cooking. The crazy machine will even heat it up for me if I’m too lazy to get out a pot.

So even though a few of you have written asking me to post more Vita-Mix recipes, I hesitate, first, because I know that not everyone has one of these blenders-on-steroids and, second, because it’d be just too easy to work my way through the vegetable kingdom, blending up everything from celeriac to potatoes to zucchini and filling this blog with nothing but Vita-Mix recipes. And you wouldn’t want that.

But let’s say you did. We could start with the letter A and one of my favorite vegetables, asparagus. We could make it a bit special by roasting the asparagus along with garlic and onions to bring out their natural sweetness before blending with just enough raw cashews to add some extra body and creaminess. And we could preserve the fresh flavor of the asparagus by treating it simply, not overwhelming it with competing flavors, adding a sprinkle of lemon peel to brighten and highlight its earthy green taste.

Don’t worry. I’m not going to let the Vita-Mix take over this blog, though with summer vegetables on their way, it’s certainly tempting. Actually, you don’t even need a high-powered blender to make this delicious vegan asparagus soup. Try it in any ordinary blender, and if it doesn’t get as smooth as silk, strain it through a fine sieve to remove any excess fiber.