Asparagus Soup

Asparagus is one of the most nutrient-dense foods available on a calorie for calorie basis, so this simple soup provides a hefty nutritional punch with very few calories.  With a lower energy density, soups can be filling while still provide very little energy.  

The asparagus in this recipe will provide heaps of vitamins A, B1, B2, C, E and K1, along with copper, choline, folate, manganese, potassium, selenium and zinc. At the same time, the onion fills in a range of other vitamins and minerals.   


One serve provides 33 calories, 2 g protein, 0.2 g fat, 4.7 g net carbs and P:E = 0.5.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • One large onion
  • Three cloves of garlic 
  • 340 g (12 oz) asparagus 
  • 3 cups of water 
  • 1.5 tsp Vegetable broth 
  • 1 tsp Salt and pepper to taste 


  • Cut tips from several asparagus 1 1/2 inches from the top and halve tips lengthwise if thick.  Reserve for garnish.
  • Cut stalks and all remaining asparagus into 1/2-inch pieces.
  • Spray olive oil cooking spray in a 4-quart heavy pot and cook onion and garlic over moderately low heat, stirring, until softened. Add asparagus pieces and salt and pepper to taste, then cook, stirring, 5 minutes. Add 4 cups of vegetable broth and simmer, covered, until asparagus is very tender, 15 to 20 minutes.
  •  While soup simmers, cook reserved asparagus tips in boiling salted water until just tender, 3 to 4 minutes, then drain.
  • Purée soup in batches in a blender until smooth, transferring to a bowl (use caution when blending hot liquids), and return to pan.
  • Garnish with asparagus tips, add a squeeze of lemon juice and a spoonful of nonfat greek yogurt, if desired.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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