Open Arms of Minnesota

Weekly Recipe #215: Creamy Asparagus Soup

by Brian Dugan, Dietetic Intern [Minneapolis VA Health Care System]

Photo credit: Larry Tenney/Flickr

No food signifies spring more to me than fresh green asparagus. When I first see it at the farmer’s market, I have visions of grilling it or chopping it up and adding it to an egg white omelette. But my favorite way to utilize asparagus by far is to make a silky, bright green soup.

My simple asparagus soup recipe is delicious, vibrant, and cost-effective, as well as full of health benefits. Asparagus is a low-calorie food loaded with nutrients such as fiber and antioxidants. A diet rich in vegetables can improve gastrointestinal health, as well as decrease your cardiovascular disease risk and overall risk of colon cancer.

Creamy Asparagus Soup

(Serves: 4)


  • 1 lb. asparagus, woody stems (bottom 1/2 to 1”) removed and discarded, cut into 1” pieces
  • 2 tbsp. olive oil
  • 1 large onion, small diced
  • 4 cloves garlic, peeled and sliced
  • 1 medium Yukon gold potato, peeled and cut into 1/2” pieces
  • 4 cups low-sodium chicken or vegetable broth
  • 4 oz. heavy cream, crème fraiche, or milk
  • 1 tsp. salt
  • 1 tsp. fresh ground black pepper
  • 1 tbsp. chives or your favorite herb, finely sliced


  1. Fill a medium pot with water, add a pinch of salt, and bring it to a boil.
  2. When the water boils, add in asparagus and cook until just tender. Remove and cool.
  3. In a separate pot, add olive oil over medium-high heat.
  4. Add in onions and garlic and cook until translucent.
  5. Add in potato and vegetable broth, bring up to a simmer, and cook until potatoes are soft.
  6. In batches, puree soup base mixture with asparagus in a blender or food processor.
  7. Incorporate salt, black pepper, and heavy cream into puree process.
  8. Garnish with finely sliced fresh herbs.


  • For a greener soup, add in 1 cup of spinach during the blending process.
  • If you are making the soup for a future occasion or have leftovers, cool in a ice water bath to preserve color and flavor. The asparagus soup should hold for 2-3 days.

Nutritional Information:

Per Serving: 180 calories; 8 g total fat; 1.5 g saturated fat; 10 g protein, 20 g carbohydrates, 4 g fiber, 670 mg sodium

More from Open Arms

Moveable Feast 2023 Graphic

Moveable Feast Attendee Reminders

Open Arms Set To Host Moveable Feast At Allianz Field May 18 We can’t wait to welcome you to the Community Table for our most anticipated event of the year! Open Arms of Minnesota is excited to see you at our 19th Annual Moveable

Read More »
Leah touring St. Paul campus.

St. Paul Kitchen & Campus Video Tour

Take a Tour of the St. Paul Kitchen & Campus with Leah Hebert Welles Courtesy of our friends at Cresa, check out this video for a behind-the-scenes tour of our St. Paul Kitchen & Campus and hear about what’s new! In this exciting video, CEO

Read More »


Pull up a chair and join us at the Community Table for this year’s Moveable Feast! TICKETS ARE NOW AVAILABLE for the 19th Annual Moveable Feast Gala, being held on Thursday, May 18 at 5:30 p.m. at Allianz Field in St. Paul!!