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Creamy Asparagus Soup

Cream of Asparagus Soup is usually so rich and fattening because of the cream that it's not possible to eat as often as one would like while asparagus is in season. This dairy free version with the protein rich tofu makes this soup worth eating regularly.

Creamy Asparagus Soup Prep and Cook Time: 30 minutes



  1. Cut off bottom inch of asparagus stalks and discard. Chop rest into ˝ inch lengths.
  2. Healthy Sauté onion in medium soup pot over medium low heat for about 5 minutes, stirring often. Add garlic and continue to sauté for another minute.
  3. Add asparagus, vegetable stock, and simmer for about 15 minutes.
  4. Add tarragon, and blend with tofu in batches. Make sure that you don't fill blender more than half full, and start on low. Otherwise it may erupt and burn you.
  5. Press blended soup through a strainer with a ladle and reheat if desired. Season with salt and pepper. If you don't strain this soup you will get a lot of fiber from the asparagus that is not very digestible or pleasant to eat.

    Serves 4

    For optimum flavor and nutrition serve with:

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Creamy Asparagus Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Creamy Asparagus Soup (no cream)
1.00 serving
248.37 grams
103.20 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin K 41.30 mcg 51.6 9.0 excellent
folate 139.18 mcg 34.8 6.1 very good
tryptophan 0.11 g 34.4 6.0 very good
vitamin C 17.82 mg 29.7 5.2 very good
copper 0.39 mg 19.5 3.4 very good
manganese 0.39 mg 19.5 3.4 very good
protein 9.12 g 18.2 3.2 good
vitamin B1 (thiamin) 0.26 mg 17.3 3.0 good
phosphorus 155.62 mg 15.6 2.7 good
potassium 538.31 mg 15.4 2.7 good
dietary fiber 3.40 g 13.6 2.4 good
vitamin A 606.58 IU 12.1 2.1 good
vitamin B6 (pyridoxine) 0.24 mg 12.0 2.1 good
magnesium 47.30 mg 11.8 2.1 good
vitamin E 2.24 mg 11.2 2.0 good
iron 1.98 mg 11.0 1.9 good
vitamin B2 (riboflavin) 0.18 mg 10.6 1.8 good
molybdenum 7.78 mcg 10.4 1.8 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Creamy Asparagus Soup