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

    1. 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.

  2. 5 stars
    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!

  3. 5 stars
    Can you believe I have never tried a sunchoke? I love how you used them in this recipe.

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