Healthy Cream of Asparagus Soup Recipe


It’s Asparagus season!!!! All stalks are now 99c! I am so excited. I love love love asparagus. Honestly, if there was one meal I could eat for the rest of my life it’d be steamed asparagus and tofu with sriracha smothered all over it. YUM.

Today someone on Facebook asked if I could share some asparagus recipes. What a great idea! I haven’t been doing as many food things lately, so I am happy to. Here’s one recipe I LOVE! You know how everyone says stay away from “Cream of” type soups? Yes, stay away…but not if they are made with greek yogurt!!!!! That’s right. It’s Clean Eating time! I present to you…a nutritious, protein packed Cream of Asparagus Soup.

Ingredients (4-5 servings):

    – 1 medium onion, diced
    – 2 pounds of asparagus, trimmed and cut in one inch pieces, remove the “woody part”
    – 4-cups of chicken stock
    – 1/2-cup Greek yogurt, nonfat or 2% fat
    – salt and pepper to taste
    – 1 TBS of cayenne pepper


1. Bring a large pot of water to a boil. Add asparagus and cook until tender, 3 to 5 minutes. Remove and drain. Reserve 2 cups cooking liquid from the boil.

2. Dice onions and sautee on high heat until slightly browned.

3. Transfer cooking liquid and asparagus to a food processor and puree until smooth. (If you don’t like biting onion, you can puree the sautee too. Otherwise just leave it to stir in by hand later.)

4. Combine asparagus puree with chicken broth in a medium stockpot and heat over medium until warm. Stir in yogurt, salt, pepper, onion, and cayenne. Serve!

Other great ways I like to Cook Asparagus:

  • I love just boiling it. So fast.
  • I love steaming it. Keeps all the nutrients in.
  • I love roasting it in the oven. Slight crunch.

I usually eat Asparagus with a piece of chicken breadt or turkey breast.  (Did that tonight, so good!) Then I pour some soy sauce and sriracha all over it. Simple, quick, and CLEAN.

Also, have you ever noticed that after eating asparagus, your urine smells bad? Apparently only 20-40% of us are affected by this. It’s a genetic thing.

How do you like to cook your asparagus?


9 thoughts on “Healthy Cream of Asparagus Soup Recipe”

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  1. Chloé says:

    Did you try the same recipe with mushrooms in addition ? In France it’s a really common soup, mushrooms + asparagus is THE comfort soup for cold winter evenings !

    Just add 200g (about 15 oz I think) of mushrooms, thyme and a few spoons of soy milk, it becomes really creamy (and tastier). You’re welcome 🙂

  2. Martina says:

    Am I the only one who tried this and found it super spicy? It’s good, but I’m gonna have to cut back on the cayenne next time…

  3. Michelle Nguyen says:

    Hi Cassey 🙂 Thanks for the wonderful recipe. I made it for Father’s Day and everyone loved it. Definitely going to make this again. I look forward to your “clean eats” videos every Thursday. They make dieting more fun.

  4. Joanna says:

    Try just roasting them on a very hot dry skillet for about 5 minutes, turning them occasionally then top them with a squeeze of lemon juice, some freshly ground black pepper an maybe a few shavings of parmesan cheese and some extra virgin olive oil. So good… 🙂

  5. Sunny says:

    It’s not that it makes 20-40% of people have smelly urine. It’s that 20-40% have the gene that can smell it.

  6. Oh my God, I thought I was the only one whose pee smelled kinda funky after eating asparagus. I like to eat it sauteed in a pan with 2 or 3 beaten eggs. Yum!

  7. Janice says:

    thank u! You’re like an infinite source of health with an explosion of perkiness… i think you need to be defined in Urban dictionary that way! ummm….. it must be done!