Creamy Spring Asparagus Soup Recipe

Few vegetable seasons draw as much excitement as that of the asparagus.

From February to June (with a peak in April), restaurants and foodies clamor to make the most of this delicious spring vegetable, low in calories and sodium and packed with a variety of nutrients, including an impressive 5 grams of protein per cup. Eaten fresh, grilled, sautéed, baked, pickled and more, the asparagus is both versatile and beneficial to the body.

Creamy Spring Asparagus Soup

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Recipe by Whole FoodsCourse: StarterCuisine: American



    Serve this delightful spring soup with crusty bread or top with homemade croutons.


    • 1 tablespoon


    • 1

      large leek, white and light green parts only, cleaned and cute into 1-inch pieces

    • 4 cups

      low-sodium chicken broth

    • 1

      medium Yukon gold potato, peeled and cut into 1-inch pieces

    • 1 lb.

      asparagus, woody stems snapped off and discarded, spears cut into 1-inch pieces

    • 1/3 cup

      low-fat sour cream

    • 1/2 teaspoon

      sea salt

    • ground black pepper to taste

    • 2 tablespoons

      chopped chives


    • Melt butter in a medium pot over medium-low heat. 

    • Add leeks and cook, stirring often, until tender (about 10 minutes). 

    • Add broth and potatoes and bring to a boil. 

    • Reduce to medium-low heat, add asparagus, and simmer gently until potatoes and asparagus are tender (about 10 to 15 minutes). 

    • Remove pot from heat and set aside to let cool. Carefully transfer soup to blender in batches and purée until smooth. 

    • Return soup to pot and bring to a boil. Remove from heat, whisk in sour cream, and season with salt and pepper. 

    • Ladle soup into bowls, garnish with chives, and serve.

    Nutrition Facts (per serving):

    • Calories—140 | Total Fat—5g | Saturated Fat—2.5g | Sodium—480mg | Carbohydrate—19g | Dietary Fiber—4g | Sugar—6g | Protein—5g

    Facts about Asparagus

    Cooking Tip:

    Use waterless cooking methods (roasting, grilling, or stir-frying) to get the most out of the nutrients and antioxidants in asparagus.

    Nutrition Breakdown per 1 Cup of Cooked Asparagus

    • 32 Calories
    • 5 Grams of Protein
    • 180% Daily Value of Vitamin K
    • 60% Daily Value of Folate
    • 29% Daily Value of Vitamin A

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