This creamy asparagus potato soup is a hearty spring soup idea and perfect for lunch or a light dinner! We combine seasonal vegetables with herbs and a little non-dairy milk for a creamy taste and texture in all easy recipe steps.
Much like my asparagus broccoli soup and broccoli asparagus pasta, this asparagus soup with potatoes combines delicious seasonal produce for a light spring lunch or dinner. It makes the most of the distinctive asparagus flavor, and gets some greens in!
I've added potatoes to this asparagus soup to make it a little heartier, and along with the splash of milk, they give us a creamy taste and texture.
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Ingredients
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Asparagus - the most delicious of the spring produce that's coming into stores (in my opinion!), hold each end of the asparagus spear, bend and then discard the woody end where it snaps.
- Potato - I tend to use russet potatoes, but Yukon Gold potatoes are also delicious in soup. Together with the milk, the starchy potatoes make the soup nice and creamy!
- Vegetable stock - if you're looking for a homemade version, then have a peek at my low histamine vegetable stock recipe!
- Milk - to make it a creamy asparagus and potato soup, you can use non-dairy milk of choice.
How to Make Asparagus Potato Soup
Making this green spring soup is very easy, uses affordable ingredients and all you need is a large soup pot and blender.
All the instructions are set out in the recipe card below, but these step by step photos should help guide you.
Step 1: Cook the leeks
Cook diced leeks in olive oil in your soup pot until softened, then add garlic, herbs, salt and black pepper (optional) and cook for a further minute or so (image 1).
Step 2: Add the veggies and potato
Tip in the prepared asparagus and diced potatoes, stir well, and cook for a few minutes (image 2).
Step 3: Pour in the stock
Pour in the vegetable stock, bring to a boil, and then reduce the heat. Pour in the milk and stir well. Cook until the potatoes are very soft and fork tender (image 3).
Step 4: Blend the soup!
Use an immersion blender to blend the soup so it is thick, but creamy. If you wish, add a little more stock to thin, to preference (image 4).
Recipe Tips and Notes
- Make sure to slice the woody ends of the asparagus spears before using!
- Dice the asparagus into pieces about an inch long, and the potatoes into small cubes of roughly the same size for an even cook time.
- I use an immersion blender to blend the soup right in the pot, but you can also transfer batches to a food processor and blend that way.
Frequently Asked Questions
If you're using Yukon Gold potatoes or russet potatoes then there's no need to peel them. But, if you prefer a smoother consistency then you can do so.
You can freeze this soup, but the texture may change when thawing due to the potatoes. I suggest that making this soup fresh is better.
Asparagus scores 0 on the SIGHI list for histamine, so is typically understood to be well tolerated by those on a low histamine diet. Please be mindful of personal food intolerances and work with a registered dietitian if unsure.
More Soup Recipes
Find tons of low histamine soup recipes here, including my popular frozen vegetable soup and zucchini leek soup, as well as these recent recipes:
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📖 Recipe
Asparagus Potato Soup
Equipment
- Dutch oven or large pot
Ingredients
- 1 tablespoon olive oil
- 1 leek white and light green parts, diced
- 1-2 garlic cloves minced
- 1 teaspoon dried thyme
- ¼ teaspoon dried rosemary
- 2 cups asparagus woody ends removed, diced into 1 inch pieces
- 1 pound potatoes russet potatoes or Yukon Gold potatoes, diced into small cubes
- 3 cups vegetable stock
- ¼ cup non-dairy milk
- pinch salt
- pinch black pepper optional
Instructions
- Drizzle the olive oil in a large pot or Dutch oven. On a low to medium heat, add the leeks and cook for 3-4 minutes. Add the garlic, dried thyme, dried rosemary, salt and black pepper (if using) and cook for a further minute or so.
- Tip in the diced potatoes and asparagus, stir well, and cook for 2-3 minutes.
- Pour in the vegetable stock and bring to a boil. Reduce the heat and pour in the non-dairy milk. Cook for 18-20 minutes, or until the potatoes are very soft and fork tender.
- Use an immersion blender to blend the soup, or transfer batches to a food processor. Ladle into your bowls and garnish with fresh parsley. Season more, to preference.
Notes
- It's down to preference, but personally I don't peel the potatoes as it gives a slightly thicker soup.
- Dice the asparagus and potatoes to roughly similar size pieces for an even cook time.
- Nutritional information is auto-generated and should be understood to be an estimate.
- leek, which scores 1 with a ? as a liberator and note, 'In small amounts, usually well tolerated'.
- garlic, which scores 1 with a note, 'In small amounts, usually well tolerated after cooking'.
- vegetable stock will depend on ingredients used and preparation method.
- non-dairy milk, has various scores.
- black pepper, which scores 2. It is optional.
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