Dairy-Free Creamy Asparagus Soup
Dairy-Free Creamy Asparagus Soup blends tender asparagus with coconut milk and cashews for a luxuriously smooth texture and gentle sweetness. Hints of rosemary and thyme add herbal depth, while a splash of lemon lifts the flavors for a fresh finish. Serve it warm for a light lunch, a refined starter at dinner, or a cozy springtime meal.
- Prep15 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Dairy-Free Creamy Asparagus Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 30
- Heart Health
- 81
- Metabolic
- 53
- Digestive
- 24
- Inflammatory
- 40
- Performance
- 53
- General Wellness
- 1
In a large pot over medium heat, combine coconut oil and onion and cook, stirring occasionally, until the onion is soft and translucent, about 5 minutes. Stir in the garlic, salt, rosemary, thyme, and pepper; cook for 1 to 2 minutes. Add the asparagus, then cook and stir over medium heat for 5 minutes.
- 2
Reduce the heat to medium-low and add the cashews, vegetable broth, and coconut milk. Bring to a gentle boil, cover, and simmer until the asparagus is tender, 7 to 10 minutes. Turn off the heat and stir in the lemon juice. Let it stand until slightly cooled.
- 3
Puree the asparagus soup with an immersion blender until smooth. Garnish with chopped parsley.
- Calories 329.76 kcal Moderate 16%
- Protein 13.12 g Good Source 26%
- Carbohydrate 31.12 g 11%
- Total Fat 19.04 g High 24%
- Saturated Fat 10.01 g High 50%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.87 mg Low Source 1%
- Sodium 722.56 mg High 31%
- Dietary Fiber 8.18 g Good Source 29%
- Total Sugars 10.31 g --
- Added Sugars 1.04 g Low Source 2%
- Calcium 300.53 mg Good Source 23%
- Iron 6.83 mg Good Source 38%
- Potassium 797.44 mg Moderate 17%
- Vitamin A 330.37 mcg Good Source 37%
- Vitamin C 17.57 mg Moderate 20%
- Vitamin D 1.1 mcg Low Source 6%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tree Nuts 🌰
- Garlic 🧄
- Onions 🧅
About This Recipe
Dairy Free Creamy Asparagus Soup is a French soup recipe made with 13 ingredients. It takes about 35 mins, serves 4, and is rated easy. Key ingredients include Asparagus, Black Pepper, Coconut Milk, and Coconut Oil. Each serving provides about 329.76 kcal, and is a good source of protein.
Recipe Questions
- What is Dairy-Free Creamy Asparagus Soup?
- It is a French soup recipe made with 13 ingredients, usually served for soup.
- What is Dairy-Free Creamy Asparagus Soup made of?
- The main ingredients are Asparagus, Black Pepper, Coconut Milk, Coconut Oil, Fresh Parsley. The full list of 13 is above.
- How long does it take to make Dairy-Free Creamy Asparagus Soup?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 329.76 kcal. The full nutrition breakdown is above.
- Is Dairy-Free Creamy Asparagus Soup easy to make?
- This recipe is rated easy, with 13 ingredients and 3 steps.
- Is Dairy-Free Creamy Asparagus Soup healthy?
- Dairy-Free Creamy Asparagus Soup has an easyChef Pro health score of 52/100. Per serving, it provides 329.76 calories and 13.12 g of protein, or 26% of the Daily Value. It is a good source of dietary fiber, calcium, iron and vitamin A. Worth noting per serving: sodium at 722.56 mg (31% of the Daily Value) and saturated fat at 10.01 g (50% of the Daily Value). It contains Citrus, Tree Nuts, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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