Creamy Dairy Free Asparagus Soup

By Sally Cameron on March 22, 2016

Dairy Free, Gluten-Free, Healing Histamine, Side Dishes, Soups, Stews & Chilies, the daniel plan, Vegan, Vegetables, Vegetarian

Asparagus is my spring obsession. Long considered a gourmet delight, I can’t get enough of those beautiful green spears. If you are an asparagus lover like me, try this vibrant green asparagus soup for a spring or Easter dinner. It’s easy to make, creamy and rich, plus you can make it ahead to save time.

Asparagus soup |

Creamy Dairy Free Asparagus Soup

Since most of us don’t grow our own food these days, we may never understand how labor intensive many foods are to grow. To harvest asparagus, workers often start before dawn, sometimes in the moonlight, bending low and hand-cutting the slender green spears before they are bundled and delivered to market.

A member of the lily family, asparagus spears turn green when the stalks burst through the dirt and reach for the sun. The sun-struck spears produce chlorophyll and turn green. If you dig under the dirt, the spears are white.asparagus bundle|

Big Time Health Benefits

Loaded with nutrients like vitamins C, E and K, folate and minerals like zinc, manganese, and selenium, asparagus is also anti-imflammatory. These lovely green spears may also provide a good amount of glutathione, the master antioxidant.

Eating asparagus also gives you something called inulin, a fiber that acts as a prebiotic, providing a feast for the good bacteria in our gut that help with digestion. All of that aside, I love the taste, so I am glad it’s good for us.

How to Buy and Store Asparagus

Choose fresh looking green spears (not yellowing) with tight tips or heads. As a kid, I called them the braids. Markets should have the bundles sitting in a shallow pan of water to keep them from drying out.

When you get asparagus home, trim a little off the bottom and stand the bundles in a tall container with an inch of water in the bottom to keep the ends moist. Treat them like flowers. Cover loosely with plastic wrap until you are ready to use.

Alternatively, wet a paper towel with water and wrap the ends, then place in a plastic bag. It will last a couple of days stored this way, but the sooner you use it the better.

asparagus soup|AFoodCentricLife.comHow to Make the Soup

First, chop the asparagus and drop into boiling salted water for 2 minutes. Remove asparagus from the pan immediately and drop into a bowl of ice water (called shocking). This stops the cooking process and keeps the asparagus bright green. Drain. asparagus|

Next sauté a little onion and garlic in olive oil, add asparagus, broth, and canned coconut milk. I use either Native Forest or Natural Value, both organic and in BPA-free cans. After pureeing, finish the soup with lemon juice, salt and pepper. That’s it.


Coconut Milk and Broth

Coconut milk replaces dairy milk and adds satisfying, creamy richness, and you won’t taste any coconut. Really!

For broth, use either low-sodium chicken broth or vegetable broth. Using vegetable broth keeps it vegan. If you make it with vegetable broth, make homemade. The boxed and canned ones don’t taste very good. Here is an easy recipe.

creamy asparagus soup|

Other Ways to Enjoy Asparagus

There are many ways to enjoy asparagus: roasted, chopped and combined with zucchini for a quick vegetable stir fry, folded into an omelet, or wrapped with Prosciutto baked for a fantastic appetizer. Asparagus soup can be served either warm on a cool day or chilled on a hot one and makes a lovely seasonal addition to a spring brunch or dinner.

If you like creamy pureed soups, try this curry cauliflower soup and creamy broccoli soup too.

creamy asparagus sop|

For Histamine Intolerance

If coconut milk does not work for you and you are also dairy-intolerant, this soup unfortunately might not be a good option.

Asparagus soup |
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Creamy Dairy Free Asparagus Soup

Vivid green, this creamy asparagus soup is rich and easy to make for a spring or Easter dinner. It is dairy-free with coconut milk and can be vegan if you use vegetable broth. Chicken broth is great too. Lemon adds a lift of flavor. 
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4


  • 2 bundles fresh asparagus
  • 1 tablespoon olive oil
  • 1/2 medium onion 1/2 cup, finely chopped
  • 2 garlic cloves finely chopped
  • 2 teaspoons chopped fresh thyme leaves
  • 1 1/3 cups broth vegetable or chicken, low sodium
  • 1 cup canned coconut milk
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper I use white pepper
  • 1 lemon, juiced


  • Fill a 4-5 quart pot three-quarters full with cold water and bring to a boil over high heat. Fill a medium bowl half full of ice, then fill with cold water. This creates an ice bath. While water is coming to a boil, prep the asparagus.
  • Snap the tough ends off of the bottom of the asparagus spears. Trim off the tips, then chop the rest of the spears into 1" pieces. Drop all of the asparagus into boiling salted water and cook for 2 minutes. Strain asparagus through a sieve into the sink and add the asparagus immediately to the ice batch to stop the cooking process. Chill until cold then drain again.
  • In the same pan, cook onion in olive oil over medium low heat until soft, about 5 minutes. Add garlic and thyme and cook 1 minute. Add asparagus, broth and coconut milk. Simmer for a few minutes for flavors to blend. Puree in a blender until smooth. Add lemon juice salt and pepper. Adjust seasoning to taste. Serve hot or chilled.


For Histamine Intolerance

If coconut milk does not work for you and you are also dairy-intolerant, this soup unfortunately might not be a good option. You could puree it with chicken broth but it won't be creamy or as thick.
  1. Denise - March 25th, 2016

    It is so green. Wonder if any of the kids will ever eat this. I will give it a try because it looks so delicious and healthy. Thank you!

  2. Sally Cameron - March 26th, 2016

    Get them to help make it Denise. When kids get involved, they are more likely to try it.

  3. Anne Foster - March 26th, 2016

    Sally’s nephew Luke is not an asparagus fan – but he loved this soup!!

  4. Sally Cameron - August 16th, 2017

    Yeah…love to hear that Anne. Makes me smile 😉

  5. Anne Foster - March 26th, 2016

    Sally’s nephew (my son, Luke) does NOT like asparagus, but he loves this soup!

  6. Rach's Recipes - April 12th, 2016

    Wow this looks really refreshing! I love upgrading my soups by adding lots of different herbs though, what else do you think would go well with this aside from thyme? Thanks for sharing.

  7. Sally Cameron - April 12th, 2016

    Hi Rach, It is good and so easy. You could try tarragon, parsley, chervil, not sure how cilantro would be but you could try it. Please report back what you choose. I’d love to know. Hope you enjoy!

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