Why You’ll Love This Recipe
This creamy asparagus and pea soup is not only delicious but also packed with nutrients. The asparagus and peas are both rich in fiber, vitamins, and antioxidants, making this soup a wholesome choice. The almond milk adds a dairy-free creaminess, while the vegetable broth brings depth and flavor. It's quick to prepare and can be customized with optional garlic herb croutons for added texture and flavor. Whether you're looking for a healthy lunch, a starter for dinner, or a light meal, this soup is sure to become a favorite.
Ingredients
- 2 tablespoon olive or avocado oil
- 12 ounces asparagus (trimmed // 1 large bundle yields ~12 ounces)
- 10 ounces fresh or frozen peas (2 cups yield ~10 ounces)
- 4 cloves garlic (minced)
- 1 medium shallot (thinly sliced)
- Salt + pepper to taste
- 1 ½ cups Almond Breeze unsweetened plain almond milk
- 1 ½ cups vegetable broth (DIY or store-bought)
- 1-2 tablespoon nutritional yeast (optional // for a slightly cheesy flavor)
- ½ medium lemon (optional // juiced // for brightness)
For Garlic Herb Croutons (optional):
- 2 cups bread (any kind // cubed)
- ¼ cup olive oil (or other neutral oil)
- ¼ teaspoon each garlic powder, salt + pepper, dried oregano, dried basil
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Prepare the Croutons (optional): Preheat the oven to 375°F (190°C). In a large bowl, toss the cubed bread with olive oil, garlic powder, salt, pepper, oregano, and basil. Spread the bread cubes in a single layer on a baking sheet. Bake for 10-15 minutes, stirring halfway through, until the croutons are golden brown and crispy. Set aside.
- Cook the Soup: In a large pot, heat olive or avocado oil over medium heat. Add the shallot and garlic and sauté for 2-3 minutes until softened and fragrant.
- Add the asparagus to the pot and sauté for another 5-7 minutes, until the asparagus starts to soften. If using frozen peas, add them now; if using fresh peas, add them with the asparagus.
- Pour in the vegetable broth and almond milk, then bring the mixture to a simmer. Let it cook for about 5-7 minutes, until the asparagus is tender.
- Blend the Soup: Use an immersion blender to carefully puree the soup until smooth and creamy. If you prefer a chunkier texture, blend for a shorter amount of time.
- Stir in the nutritional yeast (if using) and lemon juice (if using) to brighten up the flavors. Season with salt and pepper to taste.
- Serve: Ladle the soup into bowls and top with optional garlic herb croutons. Enjoy your creamy asparagus and pea soup!
Servings and Timing
- Servings: 4
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
Variations
- Add Protein: Add cooked chicken, tofu, or white beans to the soup for an extra boost of protein.
- Dairy Option: If you’re not dairy-free, you can substitute almond milk with regular milk or cream for a richer texture.
- Spicy Version: Add a pinch of red pepper flakes or a dash of hot sauce to give the soup a spicy kick.
- Herb Variations: Try adding fresh herbs like basil or parsley for a different flavor profile.
- Nut-Free Option: Instead of almond milk, you can use coconut milk or oat milk for a nut-free version.
Storage/Reheating
- Storage: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: This soup can be frozen for up to 3 months. Let it cool completely before transferring it to a freezer-safe container. To reheat, let it thaw in the fridge overnight and warm on the stove.
- Reheating: Reheat the soup on the stovetop over medium heat, stirring occasionally. If the soup has thickened, add a splash of vegetable broth or almond milk to thin it to your desired consistency.
FAQs
1. Can I use frozen asparagus for this recipe?
While fresh asparagus is ideal for flavor and texture, frozen asparagus can be used in a pinch. Just make sure to thaw and drain it before cooking.
2. Is this soup gluten-free?
Yes, this soup is naturally gluten-free. However, if you're making the optional garlic herb croutons, make sure to use gluten-free bread.
3. Can I make this soup ahead of time?
Absolutely! This soup can be made ahead and stored in the fridge for up to 3-4 days or frozen for longer storage.
4. Can I use vegetable stock instead of vegetable broth?
Yes, vegetable stock can be substituted for vegetable broth for a richer flavor.
5. Is there a substitute for almond milk in this recipe?
Yes, you can use any plant-based milk such as oat milk, soy milk, or coconut milk. Regular dairy milk works as well if you're not dairy-free.
6. How can I make the soup thicker?
To thicken the soup, you can blend it for a longer time or add a small amount of cornstarch mixed with water. You can also add a potato during the cooking process to naturally thicken it.
7. How do I adjust the flavor to make it more savory?
You can add more nutritional yeast for a cheesy flavor, or a splash of soy sauce or tamari to bring out a deeper, savory umami flavor.
8. Can I make this recipe without shallots?
Yes, you can replace the shallots with an onion or skip them entirely if preferred.
9. What can I use instead of nutritional yeast?
If you're not a fan of nutritional yeast, you can omit it, or substitute with a small amount of grated parmesan cheese for a similar flavor.
10. Can I make this soup in a slow cooker?
Yes! Simply add all the ingredients (except for the almond milk and nutritional yeast) to the slow cooker and cook on low for 4-6 hours. Once cooked, blend and stir in the almond milk and nutritional yeast for a creamy finish.
Conclusion
This creamy asparagus and pea soup is a wholesome and flavorful dish that's easy to prepare and customizable to suit your tastes. Whether you opt for the garlic herb croutons or enjoy it plain, this soup is sure to warm your heart and fill you up with healthy goodness. Perfect for spring or any time you're craving a light yet satisfying meal, this recipe will quickly become a favorite in your kitchen.
Creamy Asparagus and Pea Soup
- Total Time: 30 minutes
- Yield: 4 Servings
- Diet: Gluten Free
Description
This creamy asparagus and pea soup is a delicious, healthy, and easy-to-make dish, perfect for a light meal or a springtime lunch. With its rich flavors from asparagus, peas, almond milk, and vegetable broth, this dairy-free soup is both nutritious and comforting. Add a touch of lemon for brightness and nutritional yeast for a cheesy flavor. It’s vegan, gluten-free, and can be served with garlic herb croutons for added texture!
Ingredients
- 2 Tbsp olive or avocado oil
- 12 ounces asparagus (trimmed)
- 10 ounces fresh or frozen peas
- 4 cloves garlic (minced)
- 1 medium shallot (thinly sliced)
- Salt + pepper to taste
- 1 ½ cups Almond Breeze unsweetened plain almond milk
- 1 ½ cups vegetable broth
- 1-2 tablespoon nutritional yeast (optional)
- ½ medium lemon (optional)
For Garlic Herb Croutons (optional):
- 2 cups bread (cubed)
- ¼ cup olive oil
- ¼ tsp each garlic powder, salt + pepper, dried oregano, dried basil
Instructions
-
Prepare the Croutons (optional): Preheat the oven to 375°F (190°C). Toss the cubed bread with olive oil, garlic powder, salt, pepper, oregano, and basil. Spread evenly on a baking sheet and bake for 10-15 minutes, stirring halfway, until golden and crispy.
-
Cook the Soup: Heat oil over medium heat in a large pot. Add shallots and garlic, sautéing for 2-3 minutes until fragrant. Add asparagus and cook for 5-7 minutes until it starts to soften. Add peas (fresh or frozen), vegetable broth, and almond milk. Simmer for 5-7 minutes, until asparagus is tender.
-
Blend the Soup: Use an immersion blender to puree the soup until smooth. For a chunkier texture, blend less.
-
Stir in nutritional yeast and lemon juice (optional), season with salt and pepper.
-
Serve: Ladle the soup into bowls and top with optional garlic herb croutons. Enjoy!
Notes
- For a dairy option, use regular milk or cream instead of almond milk.
- Add protein like tofu, chicken, or white beans for a heartier meal.
- The soup can be customized with fresh herbs, or a spicy kick with red pepper flakes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
