Creamy Asparagus Sunchoke Soup

Creamy Asparagus Sunchoke Soup

This light, creamy asparagus sun choke soup is a really healthy soup recipe. There’s no cream, therefore no guilt and this asparagus soup is really flavorful, too.

chopped asparagus

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.

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).

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sautéed shallots with spoon

The vegetables need to be cooked until tender before blending the soup. Start by sweating the shallots, then adding the vegetables and broth.

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.

You can use an immersion blender or a regular stand blender to puree the asparagus and sun choke soup. If using a stand blender, be sure to only fill it halfway and secure the lid tightly so the hot liquid doesn’t shoot out and burn you.

I usually rest a dish towel over the lid for an extra measure of security.

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.  

Creamy Asparagus Sunchoke Soup on a marble board.

What goes with creamy asparagus sun choke soup?

More creamy soup recipes:


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3.89 from 9 votes

Creamy Asparagus Sunchoke Soup

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


  • 1 pound asparagus
  • 1 large white potato I used Yukon Gold, peeled and cut into 1/2″ dice ~ 1 1/2 cups diced potato
  • ½ 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
  • ¾ teaspoon kosher salt divided
  • teaspoon white pepper
  • microgreens for garnish, optional


  • 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.


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

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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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  1. 5 stars
    Wow this looks absolutely stunning Lisa! Perfect as we get into autumn/winter too!

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

    1. 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.

  3. Amy Jones says:

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

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

  4. Brittany Quaglieri | Transformed Thru Travel says:

    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 =)

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

  5. Ana Fernandez says:

    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!

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

  6. Sam @ Pixel Sprout says:

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

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

  7. Camille from Join Me in Miami Blog says:

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

  8. nikolina100 says:

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

    1. Thanks Jacque! I appreciate you commenting.

  9. Uma Srinivas says:

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

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

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

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

  11. This looks amazing!!!!

  12. The Girls on Bloor says:

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

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

  13. The Sicilian Swede says:

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

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

  14. akanashiro14 says:

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

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

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

  16. Mmmmm… This sounds like a perfect meal!