Creamy Asparagus and Cauliflower Soup

Creamy Asparagus and Cauliflower Soup

Chef John

"This delicious bowl of soup, despite being dairy-free, looks and feels pretty creamy. We have cauliflower to thank for that. The soup looks like a classic cream of asparagus, and your eyes will fool your palate to a certain extent. In addition to giving it a nice color, the bumpy superfood cauliflower provides a smoother texture to the soup than the less-starchy asparagus could achieve alone."
I Made It Rate it Share Print
Added to shopping list. Go to shopping list.


40 m servings 84 cals
Serving size has been adjusted!
Original recipe yields 8 servings


  • Calories:
  • 84 kcal
  • 4%
  • Fat:
  • 4 g
  • 6%
  • Carbs:
  • 9.4g
  • 3%
  • Protein:
  • 4.8 g
  • 10%
  • Cholesterol:
  • 4 mg
  • 1%
  • Sodium:
  • 744 mg
  • 30%

Based on a 2,000 calorie diet

See full nutrition

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.

On Sale

What's on sale near you.


Sort stores by

These nearby stores have ingredients on sale!
Find the closest stores
(uses your location)

May we suggest



  • Prep

  • Cook

  • Ready In

  1. Heat olive oil in a large pot over medium heat. Cook and stir garlic in hot oil until fragrant, about 1 minute. Stir chicken broth, cauliflower, cayenne pepper, salt, and black pepper into garlic. Bring to a simmer, reduce heat to medium-low, and cook until cauliflower is tender, about 15 minutes.
  2. Stir 2 pounds asparagus into cauliflower mixture and increase heat to high. Cook until asparagus is tender but still bright green, 5 to 6 minutes.
  3. Blend soup with an immersion blender until smooth; season with salt and black pepper. Ladle soup into bowls and garnish with flower petals and diced asparagus tips.


  • Cook's Note:
  • You can add chopped onions, leeks, or shallots and saute them with the garlic.
  • You can substitute water for chicken broth to make this soup vegetarian. Use more or less broth or water to adjust the soup to your desired thickness.
  • You can also blend this soup with a blender. Pour soup into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth.


Read all reviews 26
  1. 33 Ratings

Most helpful positive review

This recipe is really easy and delicious. It is surprisingly comforting with very few calories. I used shallots in addition to the garlic per the Cook's notes. There was some fibrous material bu...

Most helpful critical review

I diced some red onions and cooked them in olive oil with the garlic. I also used water instead of any vegetable broth or chicken broth. I added dashes of cayenne pepper to spice it up and sea s...

Most helpful
Most positive
Least positive

This recipe is really easy and delicious. It is surprisingly comforting with very few calories. I used shallots in addition to the garlic per the Cook's notes. There was some fibrous material bu...

Another winner from Chef John! This soup is easy and delicious. But just as important is the detailed nutrition information. I urge you to check it out. My husband is a diabetic so the carb coun...

Delicious - cauliflower and asparagus flavors go great together. I used veg broth instead of chic. I also cooked down some onion and shallot before adding garlic, because I always like onion in ...

This is one of the best soups I have ever had. I didn't have any nasturtiums but I chopped up the asparagus tips I had saved and put them on top of the soup. It was so good! Thank you for this r...

Oh yummy! Low calorie, low carbohydrate and low fat but still delicious, filling and satisfying. I didn't have the nasturtium leaves on hand (ha ha) so I used the asparagus tips and some small ...

Very good soup....the whole family liked it! I didn't have the nasturtium petals; still enjoyed it.

This soup is delicious! It was great because I had some cauliflower I needed to use up. I did sauté some onion in with the garlic and I only had a little more than 1 lb. of asparagus so only ...

Exquisitely tasty. Will make this again and again with no changes. I made this with Better than Bouillon roasted chicken base. Hubby and I love it!

I was a little skeptical about this soup, but it turned out wonderfully. Chef John never steers me wrong. I accidentally used to much broth so I allowed it to simmer on low for a little while so...

Other stories that may interest you