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Bowl of asparagus soup with seeds and asparagus tips.
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5 from 2 votes

Vegan Asparagus Soup with Spinach (Dairy-Free)

Course Light Lunch, Soup
Cuisine American, British, International
Keyword asparagus soup with spinach, cream of asparagus soup, vegan asparagus soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 241kcal
Author Jo Allison


  • 400-500 g asparagus woody ends discarded
  • 250 g potatoes peeled and diced
  • 1 large onion peeledn and roughly diced, see notes
  • 4 tablespoon rapeseed/olive oil (divided) see notes
  • 2 small or 1 large garlic clove peeled and finely chopped (minced)
  • 100 g handfuls of fresh spinach washed
  • 1 ltr vegetable stock from cube is fine, I use Kallo
  • salt & pepper to taste
  • 2 tablespoon nutritional yeast or lemon juice optional


  • Prepare asparagus by discarding woody ends (see 'How to prepare asparagus for cooking' paragraph above). Cut off the tips and set aside, cut the stalks in half or in thirds (depending on their length).
  • Heat couple of tablespoons of oil in a non-stick pan and fry asparagus tips until tender but with a bit of a bite. Set them aside.
  • Melt some vegan butter or heat up couple of tablespoons of oil in a soup pan or large saucepan and chopped onion, potatoes and asparagus stalks (no tips). Sauté them until they start to soften 3-5 min. Don't let the veg colour too much.
  • Add garlic and continue to cook for another minute.
  • Pour in the stock, bring to boil, cover and simmer until potatoes are tender (approx. 10-15 min). Season to taste with some salt and pepper.
  • Take the soup off the heat and add spinach. Stir it in with a spoon so that it wilts into the soup.
  • Purée the soup with a stick blender to desired consistency (I like it really smooth and creamy), taste again and add more seasoning if required. At this point I sometimes like to add a tablespoon or two of nutritional yeast or some lemon juice but it's completely optional as salt and pepper is all this soup really needs.
  • Serve garnished with saved pan fried asparagus tips, drizzle of olive oil and some sunflower and pumpkin seeds for that bit of crunch.
  • Enjoy!


  • Nutritional information is approximate, per serving and should be treated as a guideline only. 
  • Feel free to use a leek instead of onion, it will work really great here. Make sure you get rid of all the grid that usually hides in between the layers first though.
  • I used 2 tablespoons of oil to fry asparagus tips and 2 tablespoons to fry all the other veggies. Feel free to substitute all or some of the oil for vegan butter if you prefer. 
  • If you like your soups creamy, don't skip potato as it helps to create that lovely consistency without any dairy in sight.
  • Make sure to take your pan off the heat when adding spinach. It doesn't need cooking at all and it will wilt into the soup nicely.
  • Store in the fridge for up to 3 days or freeze for up to 3 months. 


Serving: 4g | Calories: 241kcal | Carbohydrates: 24g | Protein: 7g | Fat: 14g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 1027mg | Potassium: 740mg | Fiber: 6g | Sugar: 6g | Vitamin A: 3635IU | Vitamin C: 28mg | Calcium: 68mg | Iron: 4mg