Creamy Asparagus and Potato Soup

I knew I had to use up the asparagus I had in the frig. I decided to make a creamy asparagus and potato soup. Out of all my gluten free soup recipes that are creamy, I find this one to be the healthiest. When deciding on a thickener I considered using a gluten-free sour cream and Greek yogurt, but remembered what Gluten Free Chef Rob mentioned about thickening things naturally. I already had some boiled potatoes in the frig which I added in, but you can add fresh potatoes to this recipe all in one pot. I usually use potatoes in sweeter soups such as my Zucchini Mango Soup Recipe and Butternut Squash and Apple Soup, but this turned out wonderful, – not too much asparagus, just right, and nice and savory! Enjoy!


Asparagus Health Benefits

Asparagus is a good source of folic acid, Vitamins A, B and C; makes a great diuretic; and its fibers flush out our gastrointestinal tract.

Those with cystitis, gut and arthritis should avoid asparagus, as they are known to worsen symptoms, yet the reason is unknown.

Creamy Asparagus and Potato Soup


Yield: Appx. 2 quarts

Creamy Asparagus and Potato Soup

A creamy dairy-free gluten free asparagus soup recipe, with tons of flavor!


  • 1 Tablespoon extra virgin olive oil
  • 1 cup yellow onion, chopped
  • 2 large garlic cloves, minced
  • 1 lb. fresh asparagus, washed ends trimmed and cut into 1" - 2" pieces
  • 3 cups low-sodium organic chicken broth or 3 cups water and 1 ½ chicken bouillon cubes (or vegetable broth, if vegan or vegetarian)
  • 1 2/3 cup potatoes 1 - 1 ½" cubes (about 2 potatoes)
  • 16 turns of fresh ground pepper
  • Fine sea salt to taste, if desired


  1. In a medium size sauce pan add oil and preheat.
  2. Add onion and saute until tender, not necessarily transparent.
  3. Add garlic and continue to saute.
  4. Add chicken broth, asparagus and potatoes; cook until asparagus are tender, about 30 minutes.
  5. Add pepper, more if you like.
  6. Add soup to a food processor or blender, and blend until creamy; or use a handheld immersion blender.
  7. Serve garnished with asparagus tips*. If you're not vegan, dairy-free or casein-free you can use gluten-free sour cream or Greek yogurt, too.


Take about a few tips of asparagus to set aside for each bowl for garnish. I actually set aside a few raw tips aside and add them in the last 10 minutes.

You can cook them in the broth in a spoon with holes and remove before blending. This way they are still a bit crisp.

If you happen to have some boiled potatoes that already cooked, as I did, just add them to the broth about 5 minutes before the asparagus are done to warm them up.

In deciding how much of the end of the asparagus to cut off, allow the asparagus to decide. Sounds odd, I know! If you hold the asparagus at about an inch or two from the end and just bend the asparagus, the end will break off in just the right place. If you don't want to waste a thing, then use a potato peeler or pairing knife to remove the tough outer layer of the ends before cutting into pieces. If you do this you will end up adding more asparagus to the soup, therefore, you should increase the amount of potato, onion and broth accordingly.

See more Gluten Free Soup Recipes.

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