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Asparagus Soup Recipe

Asparagus Soup Recipe

Asparagus Soup is a simple yet luxurious dish that combines the fresh, earthy flavor of asparagus with a creamy texture that’s both comforting and nourishing. Whether you make it with air-fried asparagus or oven-baked asparagus, this soup is a perfect bowl of nutrients, ideal for warming you up on a cold winter night. Asparagus is rich in vitamins A, C, and K, fiber, and folate, making this soup both delicious and nutritious. The best part? This recipe is quick to prepare and can be easily customized to suit your taste preferences.

Ingredients:

  • 1 lb asparagus, trimmed and cut into 1-inch pieces
  • 2 tbsp olive oil (or avocado oil)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable or chicken broth (low-sodium)
  • 1/2 cup heavy cream (or coconut milk for a dairy-free version)
  • 1/2 tsp salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 1/2 tsp lemon juice (optional, for a touch of brightness)
  • 1/4 tsp dried thyme or fresh thyme (optional)
  • Fresh parsley (for garnish, optional)
  • Parmesan cheese (optional, for garnish)

Instructions:

Step 1: Roast the Asparagus (Using Air Fryer or Oven)

Air-Fried Asparagus:

  1. Preheat your air fryer to 400°F (200°C).
  2. Toss the asparagus pieces with 1 tablespoon of olive oil, and season with salt and pepper.
  3. Place the asparagus in the air fryer basket in a single layer. Air fry for about 10-12 minutes, shaking halfway through, until the asparagus is tender and lightly crispy on the edges.

Oven-Baked Asparagus:

  1. Preheat your oven to 400°F (200°C).
  2. Place the asparagus on a baking sheet and drizzle with 1 tablespoon of olive oil. Season with salt and pepper.
  3. Roast for about 15-20 minutes, or until the asparagus is tender and slightly caramelized.

Step 2: Sauté the Onion and Garlic

  1. While the asparagus is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.
  2. Add the diced onion and cook for about 5-6 minutes, or until softened and translucent.
  3. Add the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 3: Simmer the Soup

  1. Once the asparagus is done roasting, add it to the pot with the sautéed onion and garlic. Stir to combine.
  2. Pour in the broth and bring the mixture to a simmer. Let it cook for about 5-7 minutes to allow the flavors to meld together.

Step 4: Blend the Soup

  1. Use an immersion blender to blend the soup directly in the pot until smooth and creamy. Alternatively, you can transfer the soup in batches to a regular blender.
  2. If you prefer a chunkier texture, blend for just a few seconds, leaving some small pieces of asparagus.

Step 5: Add Cream and Season

  1. Once blended, stir in the heavy cream (or coconut milk for a dairy-free option). This will make the soup creamy and rich.
  2. Season with salt and pepper to taste. You can also add a bit of lemon juice for brightness or a pinch of dried thyme for extra flavor.

Step 6: Serve and Garnish

  1. Ladle the soup into bowls and garnish with fresh parsley, a sprinkle of Parmesan cheese, or a drizzle of extra cream for a richer finish.
  2. Serve with crusty bread or a side salad for a complete meal.

Why You’ll Love Asparagus Soup:

Asparagus Soup is one of those dishes that’s both light and satisfying. The earthy flavor of asparagus pairs beautifully with the creamy texture of the soup, making it a comforting choice for chilly evenings. By roasting the asparagus in the air fryer or oven, you concentrate its natural sweetness and bring out a deep, rich flavor that perfectly complements the creamy base of the soup.

The soup is nutritious and a great way to get in your daily dose of vegetables. Asparagus is a low-calorie vegetable that’s rich in fiber, antioxidants, and vitamins A, C, and K, which are important for immune health, bone health, and skin health. The added onion and garlic provide extra nutrients and depth of flavor, while the cream adds richness without overwhelming the fresh taste of the asparagus.

Another reason to love this recipe is its versatility. It can be adapted for different dietary preferences and needs. Dairy-free? Use coconut milk instead of cream. Low-carb or keto? This soup fits perfectly into those diets since it contains no added sugars or starchy ingredients. You can also adjust the seasonings to suit your tastes, whether you prefer a bit of extra heat (add some chili flakes) or a herbier version with more thyme or rosemary.

Plus, making air-fried asparagus or oven-roasted asparagus adds a crispy texture that provides a wonderful contrast to the smoothness of the soup, elevating it from just a basic soup to something a bit more special. If you’re short on time, you can also prepare the asparagus ahead of time, store it in the fridge, and quickly assemble the soup when you’re ready.

Nutritional Information (Per Serving) (1 cup):

  • Calories: ~150 kcal
  • Protein: 3g
  • Carbohydrates: 8g
    • Fiber: 4g
    • Sugar: 3g
  • Fat: 13g
    • Saturated Fat: 4g
  • Cholesterol: 20mg
  • Sodium: 600mg (varies depending on broth used)
  • Vitamin A: 15% of the daily value
  • Vitamin C: 25% of the daily value
  • Calcium: 6% of the daily value
  • Iron: 6% of the daily value