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.

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.

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.  

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

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

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.

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.

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.  

What goes with creamy asparagus sun choke soup?

• Cheddar Chive Popovers
• Parmesan Black Pepper Biscuits
• Amish Bread (sliced and toasted)

More creamy soup recipes:

• Creamy Roasted Vegetable Soup
• Curried Pumpkin Soup
• Roasted Red Pepper and Tomato Soup
• Creamy Butternut Squash Soup
• Vegan Asparagus Soup
• Spanish Salmorejo
• Truffled Broccoli Potato and Cheese Soup
• Thai Style Pumpkin Squash Soup
• Fennel and Leek Soup with Wild Mushrooms
• Chilled Cucumber Soup
• Lobster Bisque
• Chilled Vidalia Onion Soup
• Mushroom Bisque
• Creamy Carrot and Parsnip Soup

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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 minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 4

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
• 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
• ⅛ teaspoon white pepper
• microgreens for garnish, optional

DIRECTIONS:

• 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

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