Asparagus soup

A fine, delicate spring soup that celebrates asparagus. Light and refined, creamy thanks to a potato rather than cream, it makes an elegant, low-calorie starter or dinner.

Preparation: 15 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 101 kcal · 4 g protein · 11 g carbohydrate · 4 g fat

Ingredients

• 500 g asparagus
• 1 potato
• 1 onion
• 1 tbsp olive oil
• salt, pepper

Method

1. Chop the asparagus (set aside a few tips for serving).
2. Soften the onion, then add the asparagus and potato.
3. Cover with water or stock and cook for 15 minutes.
4. Blend until smooth and garnish with the pan-fried tips.

Nutritional benefits

Asparagus is a natural diuretic, very low in calories and rich in fibre, folate and antioxidants, which makes it ideal for weight loss. The potato makes the soup creamy without cream. A refined, light, seasonal starter.

Variations and substitutions

• With green or white asparagus.
• More protein: a poached egg or Parmesan shavings.
• Creamier: soft cheese.
• With herbs: chervil, chives.

Storage and making ahead

Keeps for 3 days. Can be frozen, but the texture is better fresh.

💡 Good to know

Keep a few asparagus tips, just pan-fried, for serving: crunch and elegance on the plate.

Read more

Discover more weight loss recipes · vegetarian recipes · gluten-free recipes · healthy & balanced recipes.

The foods in this recipe: asparagus · potato · onion · olive oil · salt.

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