Recipes

Creamy Asparagus Soup (Dairy-Free)

If you haven’t tried asparagus soup, you’re missing out. This creamy asparagus soup (dairy-free) is absolutely delicious! 

Once You Make Creamy Asparagus Soup (Dairy-Free), You’ll Never Go Back

All lactose intolerant bellies  around the world will celebrate this wondrous delight. I’ve never been a fan of creamy soups because the dairy in them tends to upset my stomach. However, I decided to take on the traditional milk laden asparagus soup with a twist. Your bellies and taste buds will thank you.

Creamy Asparagus Soup (Dairy-Free) is Better Than the Original

This recipe doesn’t contain butter or cow’s milk but still tastes just as delicious. The main intent of butter in the traditional recipe is to make a roux. You can accomplish this step using some kind of fat to mix with the flour. I chose to incorporate olive oil. It provides the fat you need, tastes delicious and is considered one of the healthiest fats.
 
As a substitute for cow’s milk, I use unsweetened, unflavored almond milk. Almond milk is a healthier alternative to cow’s milk, and so tasty. You’re friends and family will never know your soup is dairy-free.

Creamy Asparagus Soup Ingredient Notes:

With just a few simple ingredients you’ll have dinner on the table in no time.

Creamy Asparagus Soup (Dairy-Free)

ALMOND MILK

You’ll want to purchase unsweetened, unflavored almond milk. Silk and Blue Diamond are brands I typically use.
Compared to cow’s milk, almond milk is much lower in calories. For instance, one cup of 2% milk contains about 130 calories compared to the 30 calories found in almond milk.
Unsweetened almond milk also has far fewer grams of sugar than cow’s milk. Most of the carbs in cow’s milk are made up of sugar whereas the carbs in almond milk are mainly fiber. Additionally, almond milk is high in Vitamin E which is a powerful antioxidant.

 

Need calcium? Manufacturers typically add calcium to almond milk since it naturally contains a lower percentage. This addition amps up the calcium in one cup of almond milk to provide 20-45% of the daily recommended intake.

EXTRA VIRGIN OLIVE OIL (EVOO)

Anyone else an Emeril Lagasse fan? I used to watch his show non-stop when I was younger. Every time I think of EVOO, he comes to mind. And of course the expression BAM!

For this recipe, you’ll want to use some extra virgin olive oil (EVOO). The high percentage of monounsaturated fats in olive oil makes it heat resistant and very healthy. Plus, it plays an essential role in helping to create a roux (pronounced roo- in case you want to impress your friends and family with fancy cooking terms. Or try to have your husband spell it. It will make for a good laugh). You’ll combine the olive oil with flour to create a creamy thickener.

ASPARAGUS

asparagus

This green stalky vegetable is jam-packed with vitamins and nutrients. It is high in folate which is particularly essential for pregnant women, although everyone can benefit. Asparagus is also low in calories.

The peak season for asparagus is in the spring. However, you can find it in your local grocery store year-round. When choosing asparagus look for a nice green color with firm, smooth stalks and compact tips that haven’t started to spread or become soft.

Also, asparagus tends to come in different sizes from small all the way up to jumbo. For this soup, any size will work. Appearance and texture matter more when it comes to buying the freshest, highest-quality asparagus.

Note: Overtime asparagus starts to break down and develop a woody texture. Therefore, you’ll want to use the asparagus within a couple of days of purchasing. Have this recipe handy and you’ll be good to go. Or try this simple storage hack that works wonders.

LENTILS

I absolutely love lentils, especially in this soup. They provide a wonderful tender, crunchy texture. Plus, they are a great source of protein, fiber, and iron. Generally speaking, one cup of lentils contains roughly 17-18 grams of protein. For my vegetarian friends or those looking to cut back on their meat consumption, lentils are a great alternative.

Lentils come in different colors. For this soup, I use green lentils. You can purchase them in bulk in the bean and legume aisle of the grocery store. 

Before cooking, always rinse lentils. A fine mesh strainer works wonders. It also allows you to sift through the lentils and look for any small pebbles that may have possibly slipped in. 

Storage Tips

The best way to store creamy asparagus soup (dairy-free) is in the refrigerator. Let the soup cool down before transferring to a storage container. I highly recommend Pyrex bowls with lids. They make for great storage containers and because they’re glass you can heat them up in the microwave. The asparagus soup will keep for 3 to 4 days in the fridge.

Give this recipe a try. If you love it, leave a comment and star rating. I’d love to hear what you think in the comments below

Creamy Asparagus Soup (Dairy-Free)

Creamy Asparagus Soup (Dairy-Free)

Creamy asparagus soup (dairy-free) is easy to make and delicious. Serve this one for dinner on a cold day. The combination of creamy soup with the tender, crunch of lentils gives this soup some depth.
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 4

Ingredients
  

Lentils

  • 1/2 cup green lentils (Rinsed)
  • 2 cups water
  • 1 bay leaf

Asparagus Puree

  • 2 pounds fresh asparagus (Rinsed, trimmed and cut into 1 inch pieces. About two bundles.)
  • 1/2 cup onion
  • 1 1/2 cups, divided chicken broth or vegetable broth (About 14.5 ounces. Divided into 1 cup and 1/2 a cup)

Roux

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons flour (Whole white wheat flour)
  • 1 teaspoon sea salt
  • 1 pinch ground pepper

Final Ingredients

  • 1 cup almond milk (Unsweetened and unflavored)
  • 1 teaspoon fresh lemon juice

Instructions
 

Cook Lentils

  • In a medium saucepan, combine lentils, water, and a bay leaf. Bring the pot to a boil. Then reduce to a low simmer, cover and set your timer for 20 minutes. Once tender (not mushy) drain the water, take out bay leaf, and set lentils aside.

Make Asparagus Puree

  • In a large saucepan, combine chopped onion, asparagus, 1/2 cup of the chicken broth. Cover, and bring to a boil over high heat. Reduce heat, and simmer uncovered for about 12 minutes until asparagus is tender. Process the mixture in a blender to puree the vegetables. Set aside.

Make Roux

  • In the same saucepan, over medium-low heat, add the olive oil, flour, salt and pepper. Whisk together. Cook stirring constantly for 2 minutes. Whisk in the remaining 1 cup of chicken broth, and increase the heat to medium. Cook, stirring constantly until the mixture starts to boil.

Combine Final Ingredients

  • Stir in the asparagus puree, 1 cup of milk, and the lentils. Finally, add the lemon juice. Serve immediately.

Notes

  • Add additional salt and pepper to taste, if needed.
  • To puree the asparagus, onion, and chicken broth I typically use my NutriBullet. I've tried my KitchenAid food processor and it works but does result in a slightly less smooth consistency.

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