It’s soup season and my soup of choice lately is this healthy Asparagus Zucchini Soup! I’ve been cooking all the soups lately, and you can keep your eye out for many more in the next few weeks. As mentioned in my winter wellness guide, incorporating more soups in the winter is a great move for your digestion and body’s natural rhythm in the cooler months. This soup would be the perfect one to add into your weekly rotation! Although it’s cozy and warming, it’s still packed with greens and has a lightness to it. It makes for a delicious lunch, or a side to your meal and will certainly get your veg in.
While zucchini isn’t the most nutrient dense veggie out there, it’s actually wonderful when blended, and adds a creamy-ness (as seen in smoothies). Alongside asparagus, which boasts plant protein, fiber, calcium AND iron, it creates delicious texture. I don’t know how else to describe it other than… simultaneously creamy and also light. If you try it, perhaps you can come up with a better descriptor. ????
Obviously the main ingredients in our recipe today are asparagus and zucchini but let us not forget about our spices. Oh and of course, onion and garlic coming through with all the flavour! The original recipe is paleo friendly, however after making and re-making this delicious soup upwards of 7 times or so, I also experimented with blending in potatoes for added heart-iness. I would highly recommend if you’re looking to add some added texture and heart to this soup. I digress–more on that in the recipe notes.
the details
This recipe is vegan, paleo, whole 30 friendly, gluten-free, oil free and refined sugar free. It’s also meal-prep friendly and can be batch prepped and either frozen, or store in the fridge until ready to eat.
You can make this Asparagus Zucchini Soup paleo-style (as directed), or opt to add in potatoes to make it heartier. It goes without saying you can also add your favourite green veg of choice to sub out! I’ll list some alternative suggestions in the recipe notes.
As written, this soup is on the lighter side, so I’d recommend adding your favourite pasta to the soup (perhaps a high protein legume pasta to complete the meal), or serving as a side. When I’m sick, however, this soup is easy on the stomach and an amazing, light meal.
secrets to success
To make this recipe, you only need one pot, and a blender or hand blender. You could also use a food processor, if you have one large enough to handle all your soup. I highly recommend blending as it unlocks all of the flavour in the asparagus, and the zucchini blends to create a really smooth texture.
This Asparagus Zucchini Soup recipe is oil-free, however you can opt to sauté your initial base ingredients in the pot with a dash of oil if desired. To prepare oil-free, I recommend using splashes of veggie broth to help loosen ingredients and avoid sticking or burning. Plain water also works well!
For added flavour, you can also season and roast your asparagus beforehand. Doing this will give your soup an added smoky flavour, but it’s completely optional.
If you try this recipe out, tag me on Instagram @veggiekinsso I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!
A healthy and delicious Asparagus Zucchini Soup. This recipe is vegan, gluten free, oil free, paleo, whole 30 and meal prep friendly.
Scale
Ingredients
1 small shallot, sliced
2 cloves garlic
2–3 sprigs thyme
1/2 tsp dried onion powder
1 tsp all purpose seasoning of choice (I like adding this mushoom spice blend from Trader Joe’s)
1.5 cup asparagus, chopped
1.5 cup zucchini, diced
3 cups veggie broth
salt and pepper to taste (I really recommend using white pepper for this recipe)
optional
1 cup potato
chives for garnish
Instructions
In a large pot over medium heat, sauté shallot, garlic, thyme and spices until fragrant. Onions should be translucent and lightly golden. Use oil or veggie broth as needed to avoid sticking + burning.
Add asparagus and zucchini (and potato if using) to the pot and continue to sauté for about 1-2 minutes.
Next add vegetable broth and bring to a boil. Lower the heat to a simmer, and allow to cook, covered for about 5-8 minutes or until all veggies are fork-tender.
Transfer everything into a high speed blender or use a hand blender to pulse until smooth. I like to blend completely, but you can pulse until desired texture is reached if you prefer a chunkier soup. Taste the mixture, and add additional salt and pepper as desired.
Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.
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