Vegan Cream of Asparagus Soup
Servings: 4 bowls
Calories: 135kcal
This vegan cream of asparagus soup is light, creamy, and delicately flavoured. It’s a smart way to use up your tough asparagus stalks and ends. Zero waste!
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Ingredients
- 2 tbsp light olive oil
- 1 cup yellow onion or leek tops, thinly sliced
- 3 cloves garlic, roughly chopped
- ¼ cup white wine (*optional)
- ¼ cup oats (*can sub with 1/2 cup cooked rice)
- 2 to 3 cups vegetable stock or water (see Note 1)
- 2 cups asparagus stalks, chopped
- 1 cup spinach (*optional)
- ½ tsp black pepper
- 4 tbsp Vegan Yogurt (for serving *optional)
Instructions
- Heat a stock pot or Dutch oven on medium heat. Drizzle with 2 tbsp of light olive oil and toss in 1 cup of sliced leeks or onions. Sauté until soft and shiny, but don’t let them brown.
- Add 3 cloves of garlic and cook for another minute, then pour in 1/4 cup of white wine and deglaze the bottom of the pot.
- Stir until nearly all the wine has evaporated, then pour in 1/4 cup oats, 2 cups vegetable stock, and 2 cups of chopped asparagus stalks. Cover, turn up the heat to high, and bring to a boil.
- Once boiling, turn the heat down to low and simmer for 10 minutes.
- Add 1 cup of spinach and 1/2 tsp of black pepper in the last few minutes of cooking.
- Use an immersion blender (or pour it into a blender jar) and blend until very smooth. If you prefer a thinner soup, add an additional cup of water.
- Taste for salt and adjust to taste. Divide soup into 4 portions. Dollop 1 tbsp of yogurt onto each bowl of soup just before serving.
Notes
- Vegetable Stock: For a quick veggie stock, I like to use 2 cups water + 1 tablespoon Better Than Bouillon Vegetable Base.
Nutrition
Calories: 135kcal | Carbohydrates: 14g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 491mg | Potassium: 292mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1415IU | Vitamin C: 10mg | Calcium: 47mg | Iron: 2mg