Creamy Asparagus and Pea Soup

Creamy Asparagus and Pea Soup

Enjoy flavors of spring with this delicious and creamy asparagus and pea soup. This recipe is made from simple and fresh ingredients that is perfect for a quick and healthy meal, leaving you feeling nourished and satisfied.

Creamy Asparagus and Pea Soup is light, refreshing and detoxifying! || fitlivingeats.com

It’s hot, it’s humid and it rains almost every day which can only mean one thing here in Florida – summer is just around the corner! I like to think we really only have two seasons here (spring and summer) and since I’m not quite ready for the humidity and heat, I’m holding on to springtime for as long as I can.

Spring is also my favorite produce season because it’s a time when you can still find the comforts of winter foods in the store, such as winter squash, as we transition into the lighter flavors of summertime.

Two of my favorite springtime greens are asparagus and peas! I usually only cook asparagus one way, which is roasting it in the oven, so this time around, I wanted to find a way to utilize this springtime veggie in a new way.

Creamy Asparagus and Pea Soup is light, refreshing and detoxifying! || fitlivingeats.com

I immediately thought of the spring pea and mint soup that we made during the cooking class with Candice Kumai at the Natural Gourmet Institute as the inspiration behind this creamy asparagus and pea soup.

I love creamy veggie soups, but they are often weighed down with heavy cream, and so instead, we’re using coconut milk as way to create a lighter taste and texture. This soup is made with simple and fresh ingredients, and is the perfect way to highlight these two springtime veggies as we head into summer.

Before we get into the Asparagus and Pea Soup recipe, let’s talk a little nutrition 411, shall we?

Asparagus is a great source of fiber and folate, as well as vitamins A, C, E and K. This springtime veggie is packed with antioxidants, which can slow down the aging process, and is even know to help fight against certain cancers. And did you know that asparagus is a natural diuretic? In other words, spring detox anyone?

Creamy Asparagus and Pea Soup is light, refreshing and detoxifying! || fitlivingeats.com

Moving on to peas, did you know that although they are thought of as a vegetable, they are actually a fruit? Crazy, I know. Want to know another fun fact? Green peas have such high quality protein that they are often used in vegan protein powders! Peas are most notably known for their ability to protect against stomach cancer, as well as being anti-inflammatory and a supporter in regulating blood sugar, due to their high amount of fiber.

Now that we know just how nutritious asparagus and peas are, I think we can all agree that this creamy asparagus and pea soup combines two nutritional powerhouses into one standout dish!

This soup would be a delicious light meal or starter to a main course. Just be prepared to refrain yourself from licking the bowl, because you’re going to want every last drop. Yes, it’s that good!

Creamy Asparagus and Pea Soup is light, refreshing and detoxifying! || fitlivingeats.com
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Creamy Asparagus and Pea Soup

Creamy Asparagus and Pea Soup

  • Author: FitLiving Eats by Carly Paige
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Appetizer
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan

Description

Enjoy flavors of spring with this delicious and creamy asparagus and pea soup. This recipe is made from simple and fresh ingredients that is perfect for a quick and healthy meal, leaving you feeling nourished and satisfied.


Ingredients

Scale
  • 2 lbs. asparagus (about 2 bunches)
  • 1 cup English peas
  • 1 tablespoon olive oil
  • 1 medium shallot, chopped
  • 2 garlic cloves, chopped
  • 5 cups low-sodium vegetable broth
  • 1/2 cup full-fat coconut milk
  • 1/2 lemon, juiced
  • 1/4 cup parsley, chopped
  • 1/4 cup chives, chopped
  • 1 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  1. Heat olive oil in a large soup pot over medium heat. Add the garlic and shallot and sauté until fragrant, about 1 minute.
  2. To prepare the asparagus, chop off the rough ends, then cut into 1″ pieces. Add to the pot along with the peas, vegetable broth and coconut milk. Cover and simmer for about 15 minutes, or until the asparagus are tender.
  3. Once the asparagus are tender, add the lemon juice, parsley, chives and salt and pepper. Blend in a high speed blender in batches until smooth and creamy. Transfer back to the soup pot until ready to serve. Ladle soup into bowls and garnish with an extra drizzle of coconut milk. Enjoy!

Notes

  • English peas can sometimes be found fresh in the produce section, otherwise, use frozen green peas. 
  • Full-fat coconut milk is the kind found in a can for a decadent taste and texture. 
  • To find the natural breaking point of the asparagus spear, hold each end and snap in half. The woody end can be discarded. Line this asparagus spear up against the others to use as your guide. 
  • If you don’t have a high-speed blender, you could also use an immersion blender to blend until smooth. 

Nutrition

  • Serving Size: 2 cups
  • Calories: 201
  • Sugar: 8g
  • Fat: 10g
  • Saturated Fat: 6g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 23g
  • Fiber: 8g
  • Protein: 9g
  • Cholesterol: 0mg

Keywords: soup, asparagus soup, pea soup, spring recipe, soups, soup recipe

The recipe is part of the Meatless Monday link up hosted by The Fit Foodie Mama and Running on Happy, as well as Meatless Monday hosted by Confessions of a Mother RunnerTina Muir and A Whisk and Two Wands.

What’s your favorite springtime veggie or seasonal soup? Share with me in the comments below!

Loved this recipe? Don’t forget to pin for later!

-Carly Paige

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Simply Swapped Everyday is your guide to elevating the everyday through mindful methods, ingredient swaps and over 75 plant-powered recipes. Cooking healthy foods at home has never been easier or more delicious!

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29 Responses

  1. Soooo asparagus and peas are two of my top favs. Seriously. I mean, beets are up there too, but for the purposes of keeping this soup that gorgeous green color, let’s keep the beets out 😉 I bet this tastes AMAZING! Pinning for later 😉

    1. Hahaha… yes… pink and green mixed together usually results in a poo looking color. Thanks for the pin love, Chrissa! You’re the best!

  2. This looks so good! I saw it on Instagram this morning and instantly put it on my to make list, especially because I’m suppose to be eating soft foods and will have a couple days next week with my tooth finally being fixed I won’t be able to eat/chew much. Thank you for linking up with us for Meatless Monday!

  3. That is a creative idea. I have never made anything like it but I’m sure it would make a great Spring soup. I love that you added coconut oil instead of heavy cream.

  4. I love asparagus, so I bet I would really love this recipe!

    xoxo, SS

    The Southern Stylista

Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.

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