Home Under 300 calories Creamy Asparagus White Bean Soup [ vegan / 220cal. ]

Creamy Asparagus White Bean Soup [ vegan / 220cal. ]

by Tina
creamy asparagus white bean soup

It is Spring and there are so many delicious seasonal vegetables on the market. My favorites include radishes, kohlrabi, fresh green peas and of course the main ingredient for this creamy asparagus white bean soup, the vegetable I disliked for many years, the asparagus. I am intrigued by rhubarb and artichokes, I haven’t used those often so may be this year I will be.

The texture of this soup comes from white beans, not from cream. I love using white beans, they have a pretty neutral flavor and make everything creamy. White or any beans are rich in plant based protein and fiber, two important elements that keep us fill full and satisfied for a long time. You could also use more cashews but that does up the amount of fat per serving.

This soup is so simple and easy to make, you do need a good blender to get it all creamy and thick.

creamy asparagus white bean soup
Health benefits of Asparagus

Eating asparagus comes with bonuses like plenty of vitamin B, fiber and antioxidants which I wrote about in the previous Autophagy post. It is also a good source of Niacin, an important skin mineral, especially for acne suffering skin. Niacin can also reduce inflammation caused by artritis. Read here more on a healthy skin diet.

Asparagus has a good amount of copper, important for oxygenation of red blood cells which means more energy. Besides these it is also a source of vitamin E, magnesium and folate. I love how all vegetables and fruits have a huge list of  body loving nutrients!

Back to the soup … how crazy thick and creamy does this look!?

creamy asparagus white bean soup
What goes well with asparagus?

White asparagus teams well with mushrooms, truffle(- oil, only need a tsp for the flavor ), hazelnuts, lemon, mustard, dill, parsley and black pepper. Thinking of those combinations make me want to get some more of these beauties.

creamy asparagus white bean soup

The tips of the asparagus are the best right!? So I keep those separate when blending the soup and use them when serving it up. It adds a bite which is also nice. Above I also added some lemon zest which works deliciously with the dill and asparagus. For a recipe using asparagus check out my pho inspired noodle soup, there I used the green skinny ones, they are grilled and amazing.

Can this creamy asparagus white bean soup be frozen?

Yes it can! I love to cook larger portions and have an easy meal later. This soup has no cream so it wont separate when reheating. Bean soups freeze well and because this one is thickened with beans it will still be a nice texture when heated.

If you like this recipe you can print it or save the picture below to your Pinterest board,

Tina x

creamy asparagus white bean soup

Creamy Asparagus White Bean Soup

Easy to make, delicious, creamy. Celebrating this special vegetable. 
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Soup
Cuisine: French, Plant Based, Vegan
Keyword: low fat soup
Servings: 4 servings
Calories: 220kcal
Author: Tina

Ingredients

  • 1 pound fresh white asparagus cleaned and chopped
  • 2 cups stock or water
  • 1 cup plant based milk, I used soy for it’s creaminess almond is also good
  • 1 and 1/2 cup cooked white beans
  • 1/4 cup cashews, soaked for 2 hours
  • 1 Tbsp tamari or liquid aminos
  • 1 Tbsp lemon juice
  • fresh dill for serving
  • zest of 1 organic lemon, optional, for serving
  • sea salt and black pepper to taste

Instructions

  • Simmer the asparagus in the stock or water with tamari / aminos until soft. I removed the tips of the asparagus for serving before blending it. 
  • Transfer to a high speed blender and blend until creamy with the soy milk, cashews, lemon juice and white beans. Now you can check for desired consistency and flavor, this is the time to add more milk and the seasonings. 
  • Pulse to incorporate everything. Place back on the stove and heat it up. Serve with fresh dill and organic lemon zest. 

Notes

I love this soup hot or cold. You can keep it in the fridge for up to 3 days or freeze it for longer. 

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