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Creamy Asparagus Soup (no cream)

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 (no cream) Prep and Cook Time: 30 minutes

1 bunch asparagus, cut into ˝ inch lengths, bottom fourth discarded
2 medium onions coarsely chopped
4 cloves garlic coarsely chopped
3˝ cups vegetable stock
1 TBS chopped fresh tarragon, or 1 tsp dried
1 12oz package of firm silken tofu
salt and white pepper to taste


  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:

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.


Creamy Asparagus Soup (no cream)
1.00 serving
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 (no cream)

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