Asparagus Soup

I could not believe my taste buds when I first tried out this asparagus soup. It was so good and not at all what I had envisioned when I set out to create a more healthy version of the soup. In my family my mother always used to make us asparagus soup for our Christmas dinner. Traditionally Icelanders enjoy a Christmas dinner at precisely 6pm on the 24th of December. Often an asparagus soup is served followed by a roast dinner, often pork, sometimes turkey or game meat and even lamb. I always looked forward to the asparagus soup the most since from an early age I was a vegetarian (didn't like the taste of meat at all). This soup is almost exactly like the one I enjoyed every Christmas but a lot healthier and doesn't include any cream. It is actually very low fat but still very creamy since half of the asparagus is mixed in a food processor. This soup is one of my all time favourite.

If you don't have a food processor you can use a blender or even a hand blender.

Keep in mind that although the soup contains gluten it is very easy to make it gluten free. Just use rice/potato flour/corn meal instead of the spelt flour.

A creamy and dreamy soup with almost no fat yet full of fibers and flavour

This recipe is:

  • Egg free
  • Nut free

This recipe is easy to make:

  • Gluten free
  • Lactose (dairy) free

Asparagus Soup

Serves 2


  • 2 x 400 gram (2 x 14 oz) cans asparagus (you will need the liquid as well)
  • 1 yeast free vegetable stock cube
  • 250 millilitres (8¾ fluid oz) milk
  • 100 millilitres (3½ fluid oz) skimmed milk (if needed)
  • 3 tablespoons spelt (or rice/potato flour if you are gluten intolerant)
  • 1 tablespoon coconut oil
  • ½ teaspoon black pepper



  1. Pour the liquid from one asparagus can into a small bowl and set aside.
  2. Place the asparagus from the can into a food processor or blender. Blend for 10 seconds. The consistency should be like a thick soup without any bits. Set the blended asparagus aside.
  3. Place 1 tablespoon coconut oil and 3 tablespoons spelt together in a measuring jug. Stir together with a spoon until the mix resembles a fairly thick soup with no clumps.
  4. Pour half of the milk, 125 millilitres (4¼ fluid oz) (50 millilitres (1¾ fluid oz) at a time) into the measuring jug (do not remove the spelt/coconut oil mixture) and whisk together with a balloon whisk until you have what resembles a thin soup with no clumps.
  5. Pour everything from the measuring jug into the saucepan.
  6. Add remaining 125 millilitres milk into the saucepan and whisk together. You will use the 100 millilitres skimmed milk later if needed.
  7. Turn the heat to medium (do not let the soup boil).
  8. Add 1 vegetable stock cube and whisk thoroughly for 1 minute.
  9. Add the blended asparagus (which you set aside) and whisk for 10 seconds.
  10. Taste the soup and add ½ teaspoon black pepper and even a little salt if desired.
  11. Add the asparagus liquid (which you set aside).
  12. Add the remaining whole asparagus and liquid from the other can.
  13. Only stir slowly for 5 seconds. Too much stirring will crush the delicate asparagus.
  14. Bring the soup to a boil and let it simmer for 2 minutes under low heat.
  15. Add the 100 millilitres of skimmed milk if a thinner soup is desired.
  16. Add more salt and pepper if needed.
  17. Serve hot, with bread.


  • If the coconut oil is cold (in which case it becomes solid), place the jar in a bowl filled with hot water for a couple of minutes.           
  • You can use regular stock cubes instead of yeast free ones.
  • You can use chicken stock instead of vegetable stock.   
  • You can replace the milk for light cream or oat cream/soy cream for a richer soup.   
  • The asparagus soup can be frozen and reheated later.