Guilt-Free Cream of Asparagus Soup

Guilt-Free Cream of Asparagus Soup

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Lucia Dargis 1

"I love this recipe because it is so easy to make and filling. If doing a low-carb diet you can eliminate the potato. I have also substituted the asparagus with broccoli and/or spinach."
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55 m servings 167 cals
Serving size has been adjusted!

Original recipe yields 6 servings



  • Calories:
  • 167 kcal
  • 8%
  • Fat:
  • 5.3 g
  • 8%
  • Carbs:
  • 23.7g
  • 8%
  • Protein:
  • 6 g
  • 12%
  • Cholesterol:
  • 2 mg
  • < 1%
  • Sodium:
  • 485 mg
  • 19%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  • Prep

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  1. Place the potatoes into a small pot with enough water to cover; bring to a boil, then reduce heat to medium-low, place a cover on the pot, and simmer until tender, about 20 minutes.
  2. Drain the potatoes and transfer to a bowl; add the sour cream and mash lightly; scrape into the bowl of a blender.
  3. Cut asparagus into 3 parts: woody ends, tips, and center pieces.
  4. Combine the woody ends of the asparagus with the vegetable broth in a stockpot; bring to a boil and cook until the woody ends are tender. Remove woody ends with a slotted spoon and discard.
  5. Remove 2 tablespoons broth to a bowl with the asparagus tips. Transfer remainder of stock to blender with the potatoes.
  6. Chop the middle segments of the asparagus.
  7. Heat olive oil in a skillet over low-heat; cook and stir the chopped asparagus, chopped onion, and 2 crushed cloves garlic in the hot oil until the asparagus is tender, about 10 minutes. Add to the broth in the blender, reserving oil in the skillet.
  8. Blend the mixture in the blender on high until smooth and creamy; return to the stockpot.
  9. Cook and stir the sliced mushrooms and 1 crushed garlic clove in the remaining oil over medium-low heat until the mushrooms soften, 3 to 5 minutes. Add the white wine; cook another 1 to 2 minutes. Stir the mushroom mixture into the soup.
  10. Heat the asparagus tips and broth in the microwave for 2 minutes; stir into the soup.
  11. Season the soup with cayenne pepper, salt, and black pepper.



I made with my own homemade 4 cups vegetable and 2 cups chicken broth. To make clean up easier and because my blender can't hold six cups at one time, I used my hand beaters to whip the potatoes...

Very flavorful and not too rich. I substituted Fage non-fat greek yogurt for the sour cream which was great.

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