Ingredients
- 2 tbsp extra virgin olive oil
- 4 oz yellow onion (about 1 small, diced)
- 4 oz carrots (about 2 medium, sliced into 1/4-inch half-rounds)
- 4–5 cloves garlic, crushed or minced (or more to taste)
- 1.2 lbs asparagus (about 3 bunches; trim woody ends and cut into 1-inch pieces)
- 2 tsp sea salt (or more to taste), divided
- 1/4 tsp freshly ground black pepper
- 2 whole bay leaves (or 1/2–1 tsp dried thyme as a substitute)
- 4 cups vegetable stock (or water, but the flavor is richer with stock—try my Slow-Cooked Homemade Vegetable Stock for a deeply nourishing base)
- 1/3 cup full-fat coconut milk
- 1 tbsp lime juice (or lemon juice or apple cider vinegar)
Instructions
Sauté the base
- In a medium pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for 3–5 minutes, until translucent.
- Stir in the carrots, garlic, and ½ teaspoon of sea salt. Sauté for another 2–3 minutes, stirring frequently to prevent burning.
Add asparagus
Add the asparagus and another ½ teaspoon of sea salt. Cook for 2–3 minutes, continuing to stir frequently.
Simmer
Pour in the vegetable stock (add 1 more teaspoon of salt if your stock is unsalted), bay leaves, and black pepper. Bring to a gentle boil, then reduce the heat and simmer uncovered for about 25 minutes, until the vegetables are tender.
Blend
Remove the bay leaves. Use an immersion blender directly in the pot, or transfer to a blender in batches, and blend until smooth.
Finish and season
Return the blended soup to the stove over low heat. Stir in the 1/3 cup of coconut milk and lime juice. Taste and adjust seasoning with more salt, pepper, or garlic as desired. Heat through gently for 1–2 minutes.
Optional health boost
For an extra immune-boosting touch, stir in a bit of freshly crushed garlic after removing the soup from heat—preserving more of garlic’s allicin benefits.
Notes
Tips for the best flavor & texture
- Sauté veggies in olive oil to build flavor right from the start.
- Stir frequently after adding garlic to prevent burning and bitterness.
- Fresh, local asparagus gives the best taste and nutrient profile—use within a day or two of buying.
- Lime juice adds brightness but can be swapped for lemon juice or apple cider vinegar.
- Coconut milk brings creaminess without dairy and offers added wellness benefits.
Time Saving Tips
- Make a double batch and freeze individual portions for easy meals later.
- Prep homemade vegetable stock in advance and freeze it for future use.
- Save time by chopping garlic and carrots while onions are sautéing.
Serving Suggestions
- Top with hemp hearts, pumpkin seeds, or flaxseed oil for added nutrients.
- Add a poached or hard-boiled egg for extra protein.
- Serve with sourdough croutons or toasted bread topped with goat cheese or feta.
- Garnish with crispy roasted chickpeas or fresh parsley for texture and color.
- A touch of chili oil or smoked paprika adds warmth on cooler days.
Storage Tips
- Keeps in the fridge for up to 4 days in an airtight container.
- Freezes well for up to 3 months—label portions for easy grab-and-heat meals.
- Reheat gently on the stovetop.
Final Notes
This Dairy-Free Cream of Asparagus Soup is a celebration of spring’s freshest flavors—light, nourishing, and comforting. Whether enjoyed right away or saved for a cozy moment later, it’s a simple way to bring a little green goodness into your bowl.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soups & Stews