Cream of Asparagus Soup

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Creamy and dreamy, this soup is as delicious as it is easy to make.

Prep time: 20 min. Cook time: 20-25 min. Servings: (1 c. per person)

Gluten Free and Vegan


  • ½ yellow onion, diced (about 4 oz.) •
  • 1 medium shallot, diced (about 2 oz.) •
  • 2 large garlic cloves, minced
  • cooking oil spray (avocado or vegetable oil)
  • 1 lb. bunch asparagus, bottom of stalks removed and cut into 1-inch pieces
  • 2 c. chicken or vegetable broth, low-sodium or no sodium
  • 2 c. fat-free half-and-half
  • 1 T. fresh dill, minced
  • t. sea salt
  • t. black pepper


  1. Heat a large pot over high heat for 2 minutes.
  2. Spray pot with cooking oil, add onion, shallot, and garlic cloves, and sauté for 2 minutes, then reduce heat to low.
  3. Continue cooking until mixture is softened, about 5 minutes. Then, bring heat back up to high, and sauté asparagus for 2 minutes or until bright green.
  4. Remove about 1 c. of cooked asparagus (if you remove a few onions or shallots, that’s fine).
  5. Add vegetable or chicken broth, half-and-half, dill, sea salt and black pepper, bring to a boil. Then, remove from heat and purée in a blender or food processor.
  6. Stir in remaining asparagus pieces, and serve.

Nutrition Information

Per serving: 85 calories (10 from fat) 1 g total fat, (0 g saturated fat, 0 g trans fat), 6 mg cholesterol, 145 mg sodium, 7 g carbohydrates, 3 g sugar, 2 g fiber, 5 g protein. Exchanges: 1 vegetable, ½ dairy, 1 free

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale.

LOW-SODIUM recipes have 140 mg or fewer of sodium.

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.

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