Creamy Asparagus Soup

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Rating: 4.5
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Prep Time10minutes
Cook Time60minutes
Passive Time45minutes
Nutrition Facts
Creamy Asparagus Soup
Amount Per Serving
Calories 179 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Sodium 97mg 4%
Potassium 173mg 5%
Total Carbohydrates 10g 3%
Dietary Fiber 4g 16%
Sugars 3g
Protein 6g 12%
Vitamin A 16%
Vitamin C 14%
Calcium 20%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.

Most people I know have a love/hate relationship with asparagus. I am on the love side of the fence and am amazed with its nutritional benefits.

Touted as one of the world’s healthiest foods, asparagus is a great source of:

  • Vitamin K – helps prevent heart disease and improves blood clotting)
  • Copper – increases the body’s absorption of Iron
  • Folate/Vitamin B9 – encourages cell and tissue growth
  • Selenium – good for heart health, blood flow and reduces free radical oxidative stress
  • Vitamin B2 – aids body in producing red blood cells and converting food into energy
  • Vitamin C – an antioxidant that also helps the body form and maintain healthy skin and bones
  • Vitamin E – helps reduce damage from free radicals

Asparagus also is contains Fiber, Manganese, Phosphorus, Niacin, Potassium, Choline, Zinc, Iron, Protein, Vitamin A & B6, and Pantothenic Acid, which helps the body convert food into energy.

Oven Baked Asparagus


  • 1 lb. fresh asparagus ends trimmed
  • 1 Tbl. olive oil
  • 1 Tbl. low sodium tamari
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder


  1. Preheat oven to 350 degrees.
  2. On a foil lined baking sheet spread out 1 lb. asparagus.
  3. Drizzle with olive oil, tamari and then top with garlic and onion powders
  4. Bake for 20 to 25 minutes or until fork tender.

Creamy and Delicious Soup


  • 2 Tbl. olive oil
  • 1/2 large onion
  • 1 lb. fresh asparagus chopped with ends trimmed
  • 1 tsp. garlic powder
  • 1/2 tsp. black pepper
  • 3 cups Ripple Non Dairy Milk unsweetened
  • 3 cups water warm
  • 4 Tbl. flour


  1. In a saucepan heat oil and add chopped onion. Cook for 3 to 5 minutes or until slightly translucent.
  2. Add chopped asparagus, garlic powder and black pepper. Continue cooking, stirring often, for 5 more minutes.
  3. Stir in Non-Dairy milk.
  4. Whisk together flour and warm water and add to pan.
  5. Continue cooking for 30 minutes.
  6. Stir in oven-baked asparagus, along with pan juices, and serve.

About Me

Hi, I'm Roxanne.

Thanks for stopping by and welcome to my site.

My family heritage is Italian and French so needless to say, I love preparing meals for family, friends and anyone with an appetite and the openness to try something new.

Please make yourself at home and enjoy! I look forward to your comments and suggestions, feel free to send me a note through the Contact Page.


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