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.
Prep Time10 minutes mins
Cook Time30 minutes mins
Total Time40 minutes mins
Course: Soup
Cuisine: American
Servings: 4
- 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
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!
- 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.
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