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Cream of Asparagus Soup

Cream of Asparagus Soup

Serves: 4

Category: Soups and Stews

Average Rating: 
Rated by: 85 members

Rate it: 
(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Enjoy this light, blended soup that lets the flavor of the asparagus shine through.

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1 pound fresh asparagus, chopped
2 tablespoons Dr. Fuhrman's VegiZest (or other no-salt seasoning blend, adjusted to taste)
2 cups water
2 teaspoons coconut aminos
1 cup unsweetened soy, almond or hemp milk
1/2 cup raw cashews
4 regular or 2 medjool dates, pitted
chopped fresh cilantro, for garnish


Simmer asparagus, VegiZest, water, and coconut aminos in a soup pot until asparagus is tender.

Blend in a high-powered blender, with non-dairy milk, cashews, and dates, until smooth.

Garnish with cilantro before serving.

Calories 174; Protein 9 g; Carbohydrates 20 g; Sugars 9 g; Total Fat 8.8 g; Saturated Fat 1.5 g; Cholesterol 0 mg; Sodium 106 mg; Fiber 4.4 g; Beta-Carotene 512 ug; Vitamin C 9 mg; Calcium 132 mg; Iron 4.5 mg; Folate 80 ug; Magnesium 88 mg; Potassium 462 mg; Zinc 2 mg; Selenium 6.5 ug

Comments (60):



02/23/2006 05:00 PM

Rated this recipe:

Excellent! If you like asparagus you'll love this soup.


05/29/2006 10:15 AM

Rated this recipe:

very tasty and super easy


08/07/2006 07:42 PM

Rated this recipe:

I loved this recipe. I really do not like asparagus, so I used a 1-lb bag of frozen broccoli/cauliflower mix instead. I also added a pinch of nutmeg. I will probably use slightly less water next time, as I like my soups a bit thicker.


10/08/2006 10:11 AM

Rated this recipe:

Fast and very easy to make. My husband and I loved it. I did add an extra tablespoon of the Silk soy creamer.
This comment was last edited on 10/08/2006 10:13 AM


10/11/2006 01:19 AM

Rated this recipe:

Beware newbie ETL'ers, this is a high sodium dish. It contains over 1,680 Milligrams of sodium!!!

EDIT - I should have added that there is a lower sodium version of this dish that is excellent!!! It is in the March 2005 Healthy Times newsletter on page 5.
This comment was last edited on 11/23/2006 07:48 PM


05/06/2007 03:14 PM

Rated this recipe:

I have to agree with Elijah. This recipe contains way too much sodium per pound of asparagus. I use the recipe from the Healthy Times newsletter, and it is excellent.


05/27/2007 04:39 PM

Rated this recipe:

Take note that this recipe has been revised to a healthier version. We think you'll like this one even better, knowing that it's better for you! Thank you, Elijah, for bringing this to our attention.


11/13/2007 01:05 PM

Rated this recipe:

The whole family loved it. Even my picky 7 year old!


11/13/2007 01:09 PM

Rated this recipe:

The whole family loved it. Even my picky 7 year old!


02/07/2009 11:35 PM

Rated this recipe:

Best thing is this is so fast to make, took me about 15 minutes with my 4 year old "helping". Taste is good but you really need the fresh cilantro. I had some but I would not have liked it as much without the cilantro. Will definitely make it again.


02/18/2009 08:12 PM

Rated this recipe:

I didn't use the cilantro, and I forgot the soy milk (!). Maybe I would have liked this better if I had gotten it right. But as it was, I thought it was good to start but became too sweet rather quickly.


03/23/2009 10:57 PM

Rated this recipe:

This soup is really really good! I like it better than the one from the Healthy Times newsletter. I made it exactly, except I used 3 medjool dates (the big kind) instead of 4, as it didn't specify what kind. I also forgot the cilantro, will use it next time. I think it's perfect, the dates add a sweetness that might not sound great, but is surprisingly delicious in this soup. My 2 year old ate a whole bowl two days in a row. Give it a try, it's really great! So quick to make too!
This comment was last edited on 03/23/2009 10:57 PM


12/08/2010 06:51 PM

Rated this recipe:

I really LIKED this soup, and better yet so does my mom. So it's a definite keeper. Changes I had to make, though not major, were: 1 Tablespoon of Mrs Dash NO Salt Table Blend, 3 teaspoons Date Sugar (didn't have any whole dates). The Soy Milk I used was EdenSoy Unsweetened, Organic, and Gluten Free which has only 5mg of salt per cup.

Didn't like the looks of the cilantro in the store so bought a plant. Could not taste where it added anything to the flavor, so figure it's for some additional nutrient thus will continue using since I now have the growing plant otherwise I'd not bother adding it. Future change from this will be to cut back on the Mrs Dash, as even the 1 Tablespoon was pretty spicy hot for mom, although I didn't have a problem with it, the spice heat was noticeable.
This comment was last edited on 12/08/2010 07:14 PM


01/07/2011 04:11 PM

Rated this recipe:

This soup was good, but not great. Ours came out a lot greener than the picture. What made it delicious was adding fresh ground pepper and lemon when serving, don't stir the lemon and add more as you eat it. Yum!


03/15/2011 02:37 PM

Rated this recipe:

Loved the recipe as is but didn't pay attention to the salt. Will reduce the Bragg's next time. Great poured over rice with some greens.


03/16/2011 03:46 PM

Rated this recipe:

Easy to prepare, definately very good, just a little to good. You might want to over eat, works well with a salad and side of fruit for a light and easy meal.


03/20/2011 02:48 PM

Rated this recipe:

Delicious, easy recipe. I didn't like the addition of lemon, but topping the soup with shredded cabbage, and chopped sweet onion made this a special taste treat.


05/27/2011 05:21 PM

Rated this recipe:

I love this soup! I halved the amount of dates and only used 1 teaspoon of braggs liquid aminos which is plenty. I'm guessing that it must be a typo and it should be 1 teaspoon instead of one tablespoon because Dr. Fuhrman wouldn't add that much sodium to a recipe. :) I added onion, and garlic and blended it with the rest of the ingredients. For some crunch on top I added grated carrots and zucchini. A five star for sure!


07/11/2011 12:25 AM

Rated this recipe:

I agree with most of the other comments. This soup was fantastic! Finally an easy recipe! The danger is eating too much. I'll be making this consistently.

Dan C.

08/11/2011 03:50 PM

Rated this recipe: (no rating)

Elijah, I don't know if you will see this, but how do you come up with 1680 milligrams of sodium for this soup. The bulk of the sodium comes from the Bragg's liquid aminos, which is 160 mg per half teaspoon. The recipe uses 1 tablespoon, or 6 half teaspoons, so that is 960 milligrams total for 4 servings, according to the recipe. So for 1 serving that is 240 mg of sodium from the Braggs. The other ingredients have very little sodium. And if this soup actually did have 1680 mg's of sodium per serving, why would it be on this website, on a program that only allows about 400 extra mg's of sodium above and beyond natural foods? Am I missing something here?


09/04/2011 03:15 PM

Rated this recipe:

This is my all time favorite soup, everyone in our house LOVES it.


10/01/2011 09:37 PM

Rated this recipe:

I've never had asparagus and was actually kind of leery to try it and I loved it! Everyone in the house that tried it loved it! Yummy!!! The only change we made was that we added the pinch of nutmeg as veggirl1964 mentioned she did (above). Again, yummy! This is definitely going to be a favorite!!!


10/24/2011 12:53 PM

Rated this recipe:

I also substituted mushrooms for asparagus and it makes a great cream of mushroom soup!


12/06/2011 10:50 PM

Rated this recipe:

This is a fabulous soup!!! My entire family, including a 6 and 4 year old enjoyed this soup.


12/13/2011 05:03 PM

Rated this recipe:

This was amazing. I added 1 leek,2 celery stalks, handful of parsley,a carrot and did not add Aminos.I used Macadamia nuts instead of Cashew.


02/10/2012 08:25 PM

Rated this recipe:

Fast and easy to make


04/20/2012 09:45 PM

Rated this recipe:

I made the Asparagus with Pine Nuts, Tarragon, and Dijon Vinaigrette for company the other night which was a huge hit with everyone including my husband who doesn't really like asparagus. But whenever I steam fresh asparagus, I always end up throwing the bottom half of the stalks away and only using the tops. So when I saw this recipe, I cut the bottom halves up and saved them for this soup, ending up with about 1.5 pounds. Since my hubby is not an asparagus lover, and since he liked the licorice flavor of the tarragon, I made a few changes to the soup: I used low-sodium vegetable broth instead of water, added about 3/4 cup of chopped leeks, and about a Tablespoon of crushed fennel seed. Then, once the soup was all blended, I topped it with some of the leftover fresh tarragon from the first recipe, instead of cilantro. It turned out amazing, and my hubby actually went back for seconds!! (Next time I might try sneaking in some mushrooms. What he doesn't know won't hurt him...)


04/23/2012 02:26 PM

Rated this recipe:

Great soup, even for asparagus haters. I added shiitake mushrooms (and left most of them unblended), and I served it over black rice.


04/28/2012 01:52 PM

Rated this recipe:

I'm giving this 4 stars, but not because of this recipe. I'm giving the commenters the 4 stars. I thought the dates wounded a bit strange for asparagus soup and would make it too sweet, so when the others mentioned the recipe in the old newsletter, I went there and got that one. THAT is really good!! I didn't have fresh asparagus, so I used some of the frozen "steamable" packs and made them in the micro and then put the rest in a pot and softened the onions. Poured all of this minus the tips that I cut off into the blender with the nuts and then added back the tips afterward. LOVE IT!!


09/19/2012 09:01 PM

Rated this recipe:

Loved this recipe (well my variation of it)! I did not use the no salt seasoning and I added shiitake mushrooms, minced garlic and cayenne powder.

onefoot7 replies:

08/26/2017 01:33 PM

Rated this recipe: (no rating)

Nice idea!!!


10/31/2012 10:10 PM

Rated this recipe:

I made this several days ago and we loved it! Rather than the Braggs I used a lower sodium soy sauce I have and used less than called for. We didn't have any cilantro so didn't top it with that. Both dh and i loved it. I think I may try it with mushrooms like EdieP suggested above.


12/17/2012 10:51 PM

Rated this recipe:

I use low sodium veggie broth instead of water. The last time I made this I substituted an apple for the dates. Nice. We love this recipe so much, we eat it every week. It's so easy to make! We now always add a cup of fresh mushrooms for added nutrition. This is our favorite soup, followed closely by the beloved "cheezy" kale soup.
This comment was last edited on 04/06/2013 08:16 PM


12/23/2012 06:37 PM

Rated this recipe:

We love asparagus, but I made the mistake of using using 1.5 TBS of Mrs. Dash - very peppery! Next time I will use 1/2 tsp of it. My husband does not like cilantro, so I put parsley on his, and cilantro on mine. Despite the pepper, we really liked it. I'll probably add some minced garlic, and use this recipe as a basis for cream of broccoli or cauliflower soup. Great with a huge salad. I will submit the cream of broccoli version as a new recipe. Basically I added 1 teaspoon of thyme 2 bayleaves,1 cup of onion to the broccoli as it cooked. removed the bayleaf, and followed the rest of the recipe. Yummy
This comment was last edited on 02/16/2013 03:41 PM

Elaine Garces

01/31/2013 10:04 AM

Rated this recipe:

10 STARS! OFF THE CHART! This is #1 on my TOP 10 DR. FUHRMAN RECIPES list. I have yet to find a soup that tops this one. I enjoy having guests over and especially look forward to serving this soup to friends and family - when they taste it for the first time, after their first sip ... they say, 'this is good ... then they pause for a few seconds ... and say 'this is REALLY GOOD'. Everyone I know has made this soup several times and tells me how much they enjoyed it as well as those they served it to. This soup is so deliscious and elegant. What a recipe! I like to place a few of the simmered asparagus stalks on top of the soup for garnish. Lovely. Perfect for formal entertaining too. THANK YOU!
This comment was last edited on 01/31/2013 10:09 AM


02/16/2013 03:44 PM

Rated this recipe:

This time out, I doubled the recipe, since it is so awesome;I used oat milk and soy milk, about 3:1. I added two tsp of chopped garlic along with 1 tsp of smoked paprika, freshly ground pepper, and 1/2 tsp of ground cumin. Amazing!
This comment was last edited on 02/16/2013 03:46 PM


02/18/2013 05:19 PM

Rated this recipe:

I had this as the Florida health getaway and it was delicious! I didn't have any dates, so I left them out in the batch I just made - and also cut the amount of cashews used in half and it was just as good.


02/27/2013 01:55 AM

Rated this recipe:

It had a healthy taste to it, but overall it was bland. I would never be able to eat this soup on its own (it would need to accompany a tasty salad). I am not looking forward to finishing the leftovers and might just throw it out. Just thinking about it makes me lose my appetite.


04/24/2013 11:56 PM

Rated this recipe:

This soup is fantastic! I did add 1/4 C. fresh basil leaves and 1 C. fresh parsley to the pot when cooking the asparagus, but otherwise made it as written. It is elegant enough for company!


04/27/2013 12:22 PM

Rated this recipe:

Loved this soup! Very creamy with great flavor. Next time, I will try adding some minced garlic for extra zing.


04/27/2013 02:20 PM

Rated this recipe:

This is now one of my favorites! Very creamy and delicious!
Next time I might try to leave some bits of asparagus intact and add back to the soup. I also like the sound of adding some garlic. But it was great just following the recipe as is.


05/19/2013 05:02 PM

Rated this recipe: (no rating)

I was pleasantly surprised at how good this soup was!!!!


06/08/2013 03:40 PM

Rated this recipe:

Except that my blender didn't make it totally smooth, it was really delicious. Can't wait until I have it again. Sure a lot of unusual ingredients (I'm still new to this!) And it was easy to make.


06/13/2013 09:49 AM

Rated this recipe:

Super easy to make and it was delicious. I served it with some beans to make it a little more filling. Delicious, not too sweet, just perfect amount of sweet and cream.


04/17/2014 04:15 PM

Rated this recipe:

FWIW, I still think that the 240 mg of sodium per serving in the revised version of the recipe is too much for only 4 ounces of asparagus. I'm stll enjoying the version found in the Healthy Times Newsletter. It is not sweetened with dates, but I enjoy adding corn to it for the extra sweetness it adds.


11/08/2014 08:13 AM

Rated this recipe:

This was delicious. I ran out of cilantro so had to leave the garnish off, but we paired this with leftover Black Bean Mango Salad from the day before, and thoroughly enjoyed both. I've been making notes on my recipes when I print them with the ratings and suggestions from other readers so that I have ideas for substitutes and variations that sound appealing. This one had lots of great ideas! I look forward to trying this again!


11/09/2014 02:40 PM

Rated this recipe:

Excellent soup and appreciated by all. The dates are a nice addition. 2 medjool dates are sufficient. The broth made of water and VegiZest is a great idea for a simple broth. I was using other no-salt seasoning blends and did not realize that the Vegizest is a fine powder.
On the second try, I added water sautéed chopped white onion and chopped leak.
I tried making more a week later and could not find any fresh asparagus so tried broccoli and this was tasty also. I added a 1/2 teaspoon of ground nutmeg to the broccoli version.


03/07/2015 08:34 PM

Rated this recipe:

Love this soup. I especially like that is has only a few ingredients and is fast to prepare. I did omit the cilantro. Will definitely make again.


03/25/2015 09:53 PM

Rated this recipe:

We enjoyed the flavor very much but will definitely be adding more veggies like onions, broccoli, or carrots to make it more chunky next time. Something my husband prefers is a chunky soup.


04/01/2015 11:45 AM

Rated this recipe:

I do not like asparagus, so I was reluctant to make this soup. But, because I'm trying to learn to eat healthier things, I decided to make it. Boy, was I surprised. It is absolutely delicious. I will definitely be making it again.


06/30/2015 10:16 PM

Rated this recipe: (no rating)

I just want some clarification. Do I put the water in the blender as well or just use the water to cook the asparagus. (I'm not a cook at all!)

kandtc replies:

04/02/2017 07:09 PM

Rated this recipe: (no rating)

I steamed  it and added extra hemp milk instead 


10/27/2015 07:47 PM

Rated this recipe:

Love this! Was out of cashews and used sunflower seeds. Also simmered 8 oz of mushrooms with the asparagus. Used water instead of non-dairy milk. Fast to make and easy cleanup!
This comment was last edited on 10/27/2015 07:53 PM


04/03/2016 12:25 PM

Rated this recipe:

15 minutes from fridge to table and THIS delicous? Yes please! I made it exactly according to recipe before reading the reviews (I like to give the actual recipe a chance first) and can't wait to try the variations... broccoli, mushrooms, etc. Company worthy.


05/06/2016 04:24 PM

Rated this recipe: (no rating)

I blended it with some scallion. Very good.


04/02/2017 07:08 PM

Rated this recipe: (no rating)

tasty. I omit the dates and still yummy. 


08/26/2017 01:28 PM

Rated this recipe: (no rating)

Just had a bowl!!!!!! Delicious, and on track!????


11/26/2017 10:22 PM

Rated this recipe:

I thought this soup was pretty good, however, my wife changed the recipe.  She didn't add the cilantro and she substituted vegetable broth for the liquid aminos.  It still needed some more flavor.  I think we'll try some of the other ideas people posted here next time, like the scallions.


06/29/2018 03:06 PM

Rated this recipe:

Equally as good replacing asparagus with other vegetables.  I've made zucchini soup and even celery soup.  Particularly good way to use up zucchini from the garden and freeze for winter eating.

Mary Frances

11/04/2018 07:29 PM

Rated this recipe:

I just made this and am shocked at how good it is! I used about a table spoon of mrs dash no salt seasoning and a tablespoon of braggs. I like it!!!


01/01/2019 07:31 PM

Rated this recipe:

Made this yesterday and think it is by far the best soup recipe I have made from this site.  Added 2 stalks of celery as I was a little shy on the asparagus amount and used veggie broth in place of the water.  Also added Mrs Dash no salt seasoning and no cilantro as we don't care for.  Was creamy and delicious and will definitely be making this again!

This comment was last edited on 01/01/2019 07:35 PM


02/25/2019 01:21 PM

Rated this recipe:

WOW!!! This soup is off the charts delicious! I added chicpea rotini pasta...I could eat this every day! WTG Doc!