Healthy Asparagus Soup Recipe

By Rena |

If you are looking for an asparagus soup with potatoes and without cream, this Healthy Asparagus Soup Recipe is just for you. A tasty vegetarian soup that’s loaded with fresh asparagus, leeks, and potatoes, then topped with Greek yogurt for a silky smooth soup that is so delicious.  

Bowl of asparagus soup garnished with yogurt, basil, and pine leaves

Love vegetable soups? This Asparagus Soup Recipe is vegetarian, healthy, and right up your alley. It is made with fresh asparagus, leeks, and potatoes, which are cooked until soft and then pureed until ultra-smooth and creamy. We love the extra flavor added with garlic, basil, and pine nuts, plus the cool and refreshing Greek yogurt served on top. Makes for a perfect addition to your dinner table and can easily be made vegan-friendly.

Want to make it a full meal? Try serving this soup alongside our Healthy Ranch Chicken Salad and our favorite Homemade Chia Seed Whole Wheat Bread.

Why you’ll love this recipe

  • Healthy. This asparagus soup is packed with vitamins and fiber from the potatoes, leeks, and asparagus. Plus it gets extra nutrients from the basil, pine nuts, and even Greek yogurt.
  • It can be served throughout the year. This soup creamy and hearty enough for a cold winter night, yet refreshing and light enough for an early spring day.
  • Made without cream. This recipe cuts out the extra fat from heavy cream and replaces it with Greek yogurt for added protein. You can also serve it without yogurt for a dairy-free or vegan option.
top view of spoon in asparagus soup with greek yogurt granish

Ingredients You’ll Need

Extra virgin olive oil
Leeks
Garlic cloves
Yukon gold potatoes
Low-sodium vegetable broth or chicken broth
Asparagus
Kosher salt
Black pepper
Plain Greek yogurt
Fresh basil leaves
Pine nuts

Ingredients for healthy asparagus soup recipe on the counter

How to Make This Healthy Asparagus Soup Recipe

  • Prep the vegetables. First, chop the leeks and cut the asparagus into 1-inch pieces. Then wash the potatoes under cold running water. Peel and cut into 1/2-inch dice.
Chopped leeks and potatoes on a cutting board
  • Saute aromatics and leeks. Heat olive oil in a Dutch oven over medium-high heat. Then add garlic and sauté until fragrant. Next, add the chopped leeks and cook until leeks are softened.
  • Add potatoes and broth. Stir in the potatoes and broth. Bring the mixture to a boil, then once it starts to bubble reduce the heat to low and simmer until the potatoes are tender, about 10 to 12 minutes.
  • Add the asparagus. Stir in the asparagus and cook for 5 minutes longer.
Asparagus added to pot to cook.
  • Puree soup. Remove from the heat and stir in the fresh basil, reserving a few leaves to garnish the soup. Using an immersion blender, puree the soup.
  • Season, garnish, and serve! Last, taste and adjust the salt and pepper according to your preference. Then ladle the soup into bowls. Add a dollop of yogurt to each bowl and garnish with fresh basil leaves and pine nuts. Enjoy!
Healthy Asparagus Soup Recipe ladled into two bowls and garnished.

faq’s and tips

  • Leeks: Choose leeks that have at least 2-3 inches of clean, white bottom stalks. The tops should be dark green and tightly rolled, not wimpy or soggy looking.
  • Yukon gold potatoes: These are our favorite potatoes for this recipe since they soften nicely. You can substitute with any other yellow-skinned potato, red potatoes, or sweet potatoes.
  • Asparagus: Choose asparagus stalks that are firm and stand up straight. We prefer medium width asparagus stalks. Avoid very thick stalks as they tend to be woodier.
  • Greek yogurt: You can leave this out for a dairy-free or vegan option. You can also substitute with a dash of heavy cream on each bowl instead.
  • Pine nuts: These also go by pinoli or pignoli. For optional extra flavor, toast them in a dry skillet until golden brown before serving.
  • Make sure to cook the leeks, potatoes, and asparagus until very tender so that it easily purees with the immersion blender. This will prevent stringy soup.

How to trim asparagus

Take one stalk of asparagus and, holding the base and middle of the stalk, bend it gently until the stalk snaps. Then line up the rest of the stalks on a cutting board and trim them with a knife so that they are the same size as the snapped stalk. Use the tops of the stalks for this recipe and get rid of the woody ends.

Bowl of Health Asparagus Soup garnished with yogurt, pine nuts, and basil.

Can I use the ends of the asparagus?

This recipe calls for trimming the ends of the asparagus because they are tougher and more woody. If not cooked properly, they will be tough and stringy in the soup.

However, if you want to use the ends, you can add them with the potatoes and boil until very tender. Then, after pureeing the soup with the immersion blender, pour the soup through a fine-mesh strainer to remove the pulp from the ends.

Can i use frozen asparagus?

We suggest using fresh asparagus for the end texture, flavor, and nutrients. But you can use frozen if needed. You may need to add the asparagus with the potatoes in order to give them enough boiling time to become very tender before pureeing.

Can I freeze this soup?

Cool fully, then store in an air-tight container. Freeze for up to 3 months. Thaw overnight in the fridge, at room temperature for several hours, or in the microwave on the defrost setting. Then reheat on the stove or in the microwave.

top view of spoon in asparagus soup

other delicious soup recipes

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top view of spoon in asparagus soup

Healthy Asparagus Soup Recipe

This Healthy Asparagus Soup Recipe is loaded with fresh asparagus, leeks, and potatoes, then topped with Greek yogurt for a silky smooth soup that is so delicious.  
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Course: Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 198kcal
Author: Rena

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 2/3 leek chopped (white and light green parts)
  • 2-3 garlic cloves crushed
  • 2 medium Yukon gold potatoes (about 12 ounces)
  • 4 cups low-sodium vegetable broth or chicken broth
  • 1.25 pounds asparagus ends trimmed
  • ½ tsp kosher salt
  • ¼ tsp black pepper
  • ½ cup plain Greek yogurt
  • 1 cup fresh basil leaves
  • 2 tbsp pine nuts

Instructions

  • Chop the leeks and cut the asparagus into 1-inch pieces.
  • Wash the potatoes under cold running water. Peel and cut into 1/2-inch dice.
  • Heat olive oil in a Dutch oven over medium-high heat. Add garlic and sauté until fragrant.
  • Add chopped leeks, cook until leeks are softened.
  • Stir in the potatoes and broth. Bring the mixture to a boil, then once it starts to bubble reduce the heat to low and simmer until the potatoes are tender, about 10 to 12 minutes.
  • Stir in the asparagus and cook for 5 minutes longer.
  • Remove from the heat and stir in the fresh basil, reserving a few leaves to garnish the soup. Using an immersion blender, puree the soup.
  • Taste and adjust the salt and pepper according to your taste.
  • Pour the soup into bowls. Add a dollop of yogurt to each bowl. Garnish with fresh basil leaves and pine nuts. Enjoy!

Notes

  • Leeks: Choose leeks that have at least 2-3 inches of clean, white bottom stalks. The tops should be dark green and tightly rolled, not wimpy or soggy looking.
  • Yukon gold potatoes: These are our favorite potatoes for this recipe since they soften nicely. You can substitute with any other yellow-skinned potato, red potatoes, or sweet potatoes.
  • Asparagus: Choose asparagus stalks that are firm and stand up straight. We prefer medium width asparagus stalks. Avoid very thick stalks as they tend to be woodier.
  • Greek yogurt: You can leave this out for a dairy-free or vegan option. You can also substitute with a dash of heavy cream on each bowl instead.
  • Pine nuts: These also go by pinoli or pignoli. For optional extra flavor, toast them in a dry skillet until golden brown before serving.
  • Make sure to cook the leeks, potatoes, and asparagus until very tender so that it easily purees with the immersion blender. This will prevent stringy soup.
  • Storage: Cool completely, then store in an air-tight container in the fridge for 3-5 days. 
  • Freezing: Cool completely, then store in an air-tight container and freeze for up to 3 months. Thaw overnight in the fridge or at room temperature, then reheat it on the stove or in the microwave. 

Nutrition

Serving: 1bowl | Calories: 198kcal | Carbohydrates: 28g | Protein: 9g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 1251mg | Potassium: 754mg | Fiber: 5g | Sugar: 7g | Vitamin A: 2136IU | Vitamin C: 28mg | Calcium: 94mg | Iron: 4mg
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