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Creamy Asparagus Sunchoke Soup

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This Creamy Asparagus Sunchoke Soup is one is for my health-conscious friends.  The rest of you can amuse yourselves with these burgers or fries or some of my favorite indulgent desserts.

 

 

chopped asparagus shallots, potatoes and sun chokes

You’re going to like this one.  We all have a natural, inbred craving for things that taste rich, so when you can achieve that luxurious, velvety feeling without the guilt, it’s a win-win.  That’s what this soup is.  

 

chopped potato, sun choke, asparagus, shallots

Bright green asparagus, rubbly sun chokes, mellow shallots and one potato (to create that silky mouth feel).

 

sautéed shallots with spoon vegetables in broth with spoon

And unlike other soups that simmer away on the stovetop for an hour or more, this one only takes 20 minutes.  Just enough time to cook the vegetables before being pureed into oblivion.

 

soup in a blender. blended soup

This simple soup is a great starter for dinner or makes a light meal on it’s own with a crust of whole grain bread and a glug or two of white.  If you love healthy, creamy soups, be sure to try this Fennel and Leek Soup, Chilled Cucumber Soup, Vidalia Onion Soup or Butternut Squash Soup.

 

Creamy Asparagus Sunchoke Soup on a marble board.

 


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Creamy Asparagus Sunchoke Soup

Course: Appetizer, Soup
Cuisine: American
Keyword: asparagus, sunchokes
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 4
Calories: 135 kcal

Low cal and vegan, this creamy soup is a great starter before dinner!

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Ingredients

  • 1 pound asparagus
  • 1 large white potato I used Yukon Gold, peeled and cut into 1/2" dice ~ 1 1/2 cups diced potato
  • 1/2 pound sunchokes peeled and cut into 1/2" dice
  • 2 large shallots peeled and sliced
  • 2 tablespoons olive oil plus more for drizzling
  • 3 cups low sodium vegetable broth
  • 3/4 teaspoon kosher salt divided
  • 1/8 teaspoon white pepper
  • microgreens for garnish, optional

Instructions

  1. Slice off the pretty tips of the asparagus about 1 - 1 1/2 inches long and reserve. Trim the woody ends of the asparagus and discard. Cut the remaining spears into 1" pieces and set aside.
  2. In a large saucepan, heat the olive oil over medium heat and add the shallots and 1/4 teaspoon salt. Cook until the shallots soften and become translucent - do not brown the shallots.
  3. Add the asparagus, potato and sun chokes to the shallots. Add vegetable broth, cover and bring just to a boil. Turn down the heat to simmer and cook for 20 minutes until vegetables are tender.
  4. Meanwhile, in a small saucepan, bring a cup of water to a boil. Prepare an ice bath by adding 1 cup of ice and 1 cup water into a bowl and set aside.
  5. Add the asparagus tips to the boiling water and cook for 1-2 minutes until just tender. Use a slotted spoon or spider to transfer the asparagus tips from the boiling water to the ice bath to shock them and stop the cooking. Set aside until ready to serve.
  6. When the potatoes, asparagus and sun chokes are tender, transfer the vegetables and broth to a blender and puree until smooth. Season with the kosher salt and pepper.
  7. To serve, ladle the soup into bowls and swirl a teaspoon of olive oil over each bowl. Divide the asparagus tips among the bowls and float them in the soup. Top with a pinch of microgreens if desired.
Nutrition Facts
Creamy Asparagus Sunchoke Soup
Amount Per Serving
Calories 135 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1145mg 48%
Potassium 472mg 13%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 9g
Protein 3g 6%
Vitamin A 24.7%
Vitamin C 10.4%
Calcium 3.5%
Iron 24.2%
* Percent Daily Values are based on a 2000 calorie diet.

Pin “Creamy Asparagus Sunchoke Soup” For Later! 

This Creamy Asparagus Sunchoke Soup recipe is a healthy, delicious, vegan appetizer or light main course with a salad and crusty bread!

 

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Comments

    • Thanks for the feedback Kelly. The vegetables in this soup have mild flavors. If you’d like to jazz it up, a squeeze of lemon or a rich, good-quality extra virgin olive oil drizzled over the top would be good options.

      Reply

    • Sun chokes are also known as Jerusalem artichokes, but they aren’t from Jerusalem and they’re not artichokes! They are a ginger-looking root from the Sunflower family. Though they have a mild-artichoke-like flavor.

      Reply

  11. This soup looks so delicious! I have a resolution to eat more veggies this year (as a baker veggies are usually not on my list of foods) and your recipe is like the perfect way to do it. Thanks for sharing it!

    Reply

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