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Garlic & Zest

Gourmet Cooking at Home!

Creamy Asparagus Sunchoke Soup

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.

 


Garlic & Zest is a participant in the Amazon Services LLC Associates Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

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4.29 from 7 votes

Creamy Asparagus Sunchoke Soup

Low cal and vegan, this creamy soup is a great starter before dinner!
Course Appetizer, Soup
Cuisine American
Keyword asparagus, sunchokes
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 4
Calories 135kcal

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

  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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

Calories: 135kcal | Carbohydrates: 16g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Sodium: 1145mg | Potassium: 472mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1235IU | Vitamin C: 8.6mg | Calcium: 35mg | Iron: 4.4mg

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!

 

More Creamy Soups:

Creamy Mushroom Bisque | Garlic + Zest
Creamy Mushroom Bisque
Chilled Cucumber Soup
Chilled Cucumber Soup
Creamy Lobster Bisque From Scratch
Creamy Lobster Bisque From Scratch

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Appetizers// Soups, Stews & Braises// Vegan/Vegetarian43 Comments

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Comments

  1. Kelly says

    March 14, 2019 at 11:44 PM

    This was fine. Pretty color, but a bit bland.

    Reply
    • Lisa says

      March 15, 2019 at 7:55 AM

      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
  2. Ginny McMeans says

    August 29, 2017 at 3:14 PM

    Are those the same as Jerusalem artichokes? I have forgot about those but remember that i absolutely love them. Mixed with asparagus this soup sounds fantastic!

    Reply
    • Lisa says

      August 29, 2017 at 3:57 PM

      Yes, sunchokes = Jerusalem Artichokes.

      Reply
  3. Sandi says

    August 29, 2017 at 2:37 PM

    Can you believe I have never tried a sunchoke? I love how you used them in this recipe.

    Reply
    • Lisa says

      August 29, 2017 at 2:58 PM

      They’re very mild, I’m sure you’d like them!

      Reply
  4. Katie | Healthy Seasonal Recipes says

    August 29, 2017 at 2:35 PM

    I love that you used sun chokes in this recipe. They are so under appreciated!

    Reply
  5. Cliona Keane says

    August 29, 2017 at 1:05 PM

    Wow this looks absolutely stunning Lisa! Perfect as we get into autumn/winter too!

    Reply
  6. Jagruti says

    August 29, 2017 at 1:01 PM

    This creamy asparagus sunchoke soup so appetising and I am making it soon,thanks for tempting me

    Reply
  7. Margo says

    May 9, 2016 at 1:30 PM

    What are Sunchokes for the Asparagus soup

    Reply
    • Lisa says

      May 9, 2016 at 2:02 PM

      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
  8. Cole says

    February 3, 2016 at 12:40 PM

    Oh man that looks good!

    Reply
    • Lisa says

      February 3, 2016 at 4:47 PM

      Thank you!

      Reply
  9. Amy Jones says

    January 30, 2016 at 10:36 PM

    Lisa this soup looks so good! I’m a huge fan of asparagus so obviously this sounds like the perfect recipe for me

    Reply
    • Lisa says

      January 31, 2016 at 2:12 PM

      I love asparagus too and I think it works well in this simple soup.

      Reply
  10. Brittany Quaglieri | Transformed Thru Travel says

    January 29, 2016 at 11:40 PM

    When I was first introduced to Jerusalem artichokes (that’s what I call them!), I struggled to find ways to cook them. This soup looks amazing! I can’t wait to try it =)

    Reply
    • Lisa says

      January 30, 2016 at 8:21 AM

      Brittany, I’ve heard them called that too and I agree, they’re not a common vegetable. I hope you like the soup!

      Reply
  11. Ana Fernandez says

    January 29, 2016 at 9:47 PM

    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
    • Lisa says

      January 30, 2016 at 8:23 AM

      Veggies are important – get your fair share! (OK, that was the Mom in me.) Hope you enjoy the soup!

      Reply
  12. Sam @ Pixel Sprout says

    January 28, 2016 at 1:18 PM

    This sounds amazing! Love the colors. I also like that you used potatoes for the creamy part. Light, healthy, and delicious!

    Reply
    • Lisa says

      January 28, 2016 at 3:06 PM

      Love the name of your site and I’m so happy you like my recipe.

      Reply
  13. Camille from Join Me in Miami Blog says

    January 28, 2016 at 10:33 AM

    Yummy! This looks soo comforting. Perfect for our rainy day today!

    Reply
    • Lisa says

      January 28, 2016 at 3:02 PM

      I know — will this rain ever end???

      Reply
  14. nikolina100 says

    January 28, 2016 at 10:05 AM

    This recipe sounds amazing! I’m bookmarking it for later. Thanks for sharing!

    Reply
    • Lisa says

      January 28, 2016 at 3:02 PM

      I’m glad you like it Nikolina.

      Reply
  15. jacque says

    January 27, 2016 at 11:11 PM

    This sounds like the PERFECT winter meal!
    http://www.mixplorology.com

    Reply
    • Lisa says

      January 28, 2016 at 7:21 AM

      Thanks Jacque! I appreciate you commenting.

      Reply
  16. Uma Srinivas says

    January 27, 2016 at 5:39 PM

    Love the color. Sounds yummy! I will try this for sure. Thanks.

    Reply
    • Lisa says

      January 27, 2016 at 5:44 PM

      It’s a pretty soft green, isn’t it? Enjoy.

      Reply
  17. Barbara says

    January 27, 2016 at 5:36 PM

    Bookmarked. Love soups and will have to try this one. Never cooked sunchokes though. Are they available at Publix or farmer’s market?

    Reply
    • Lisa says

      January 27, 2016 at 5:39 PM

      I found mine at the Farmer’s Market, but Publix sometimes has them, too. Also try Whole Foods or Fresh Market.

      Reply
  18. Rachel says

    January 27, 2016 at 5:04 PM

    This looks amazing!!!!

    Reply
    • Lisa says

      January 27, 2016 at 5:38 PM

      Thanks, Rachel!

      Reply
  19. The Girls on Bloor says

    January 27, 2016 at 4:43 PM

    Mmm what a delicious and simple soup – love the colour!

    Reply
    • Lisa says

      January 27, 2016 at 5:02 PM

      Thank you! I like the color too – kind of a burgeoning spring…

      Reply
  20. The Sicilian Swede says

    January 27, 2016 at 2:48 PM

    This looks absolutely delicious!! I have never even heard of sunchokes! I love trying new foods, thanks for sharing this!

    Reply
    • Lisa says

      January 27, 2016 at 4:19 PM

      sun chokes kind of resemble ginger on the outside, but they’re mild.

      Reply
  21. akanashiro14 says

    January 27, 2016 at 9:58 AM

    This looks so satisfying. Perfect creamy soup for a cold night!

    Reply
    • Lisa says

      January 27, 2016 at 10:24 AM

      Glad you like it – it’s a guilty pleasure without the guilt!

      Reply
  22. Nhi says

    January 27, 2016 at 9:57 AM

    Mmmm… it’s cold and dreary here, so I would love a bowl of this soup right about now! Can’t wait try. xx 🙂

    Reply
    • Lisa says

      January 27, 2016 at 10:23 AM

      It’s cold and dreary here too, Nhi!

      Reply
  23. Vannia says

    January 27, 2016 at 9:50 AM

    Mmmmm… This sounds like a perfect meal!

    Reply
    • Lisa says

      January 27, 2016 at 10:23 AM

      Thank you, Vannia!

      Reply

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Meet Lisa

Lisa

Calling all cooks! You don’t have to be a gourmet chef to get a delicious, healthy meal on the table! At Garlic & Zest, I’ll show you how to make hundreds of seasonal, fresh recipes and indulgent comfort foods with easy step-by-step instructions and photos to help you master the dish.

Let’s get cooking!

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