Asparagus and Spinach Soup no Cream

Our easy dairy free asparagus and spinach soup no cream recipe is healthy but packed with vegetables this has lots of flavor. Vegetarian & vegan.

Asparagus Soup no Cream Recipe

There are a few variations you can change up when it comes to this. You could use kale instead of frozen spinach, chicken broth instead of vegetable, and even other veggies could be added. Use those that would cook rather quickly like asparagus does. Celery, bok choy, peas and cubed squash would be good choices.

When it comes to produce we don’t always have a huge selection since we live in a smaller town. Many times I have a recipe in mind and have to swap things out depending on what is in season and reasonably priced. When I do find these stalks on sale I will make this and our asparagus ground beef pasta that week!

Do you need cream in soup?

Absolutely not, you can make delicious meals without any heavy cream at all. Of course it will have a different texture and flavor but then will be dairy free for everyone to enjoy with fewer calories an fat too.

How do you thicken cream soup without cream?

I don’t think this needs to be thickened and it is quite popular served as is as a broth based meal. If you did want to thicken it though you could boil small diced potatoes in another pot and blend until smooth. Then fold this in to make “creamy”.

What is asparagus soup made of?

• Onion, diced
• Fennel, chopped
• Minced garlic
• Asparagus, bottom 1.5″ removed and discarded, cut remaining pieces in thirds
• Vegetable broth
• Spinach, or kale with leaves, stems removed
• Salt and pepper

Variations

If you like your ingredients really really soft you can adjust as needed after you release the pressure. That is easy to do with the saute function. Just lift the lid, test, and if you want everything more tender set to saute and let it boil for maybe 1 more minute longer. That should be all you might want or need.

Can you use frozen vegetables instead of fresh to make soup?

Yes, this is how to cook frozen asparagus just enough to get it defrosted. I prefer fresh but that isn’t always available. Once you prep everything there isn’t much to it. Typically everyone wants their onions softened so sauteed with a bit of olive oil or butter at the beginning will get that done.

Can you cook soup in a Dutch Oven?

I do like making dutch oven recipes because cast iron is my jam. The material creates an even heat and is large enough so the contents don’t overflow. In some cases you could double the ingredients and it would still be fine.

From there you just throw everything in. On the stovetop you’d want to set your kale or spinach leaves aside though. In an Instant Pot everything gets thrown right in since the cook time is so fast. In a pot you want to add those last or else they would get way too soft and not the right texture.

How to Make Asparagus Soup without Cream

• Chop all your vegetables including fennel bulbs, removing fennel fronds and cut into bite sized chunks.
  • if you’re adding kale make sure to remove all the stems and cut into very large bite size pieces
• In a dutch oven on your stovetop:
  • Cook on medium heat and add your olive oil.
  • When hot add onions and saute for 5 minutes to soften. (
    • if you want to add meat, I would use ground spicy sausage or kielbasa half moons, do so now and cook until it is no longer pink.
• Add fennel, garlic, asparagus and saute for 1-2 more minutes on high heat.
• Pour in your vegetable or chicken broth, add dill, salt and pepper and lemon juice. Stir.
• Bring to a boil and simmer for about 15 minutes or until vegetables are as tender as you’d like.
• Add fresh spinach leaves or kale and submerge into liquid.
  • Cook for 5 more minutes so they can get tender.

Serve with croutons and/or parmesan cheese on top. In total it takes about 30 minutes total, not too bad for a healthy soup with fresh produce.

in pressure cooker

This is another choice you could dice and add into the mix here. Remember that all of these are somewhat delicate. What I mean by this is it doesn’t take very long at all for them to get tender. That is why if you make this as an easy Ninja Foodi recipe (or any other brand of pressure cooker) it only takes one minute! I think that is perfect timing.

in slow cooker

Below explains the stovetop version. If you wanted to make a healthy Crockpot soup you could do so on low for a few hours until ingredients are tender too. You can print recipe below but here is a quick step by step to see what I am talking about before you get to prepping.

Other vegetables soups you’ll love

Looking for other vegetable soup recipes after asparagus and spinach soup? We have a bunch of them with and without heavy cream in them. As a dairy free version you can always use coconut milk instead. Our butternut squash soup with coconut milk and pumpkin soup with canned pumpkin are great examples of that.