Skinny Cream of Asparagus Soup

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This recipe is in low calories and cholesterol and an excellent source of dietary fiber. Added benefits of this creamy soup are being high in vitamins B6, C, E, K and riboflavin, calcium, phosphorus, potassium, copper, manganese, selenium, thiamin and folate. With all these health benefits and only 95 calories for 1 cup, why not have 2 cups?

Skinny Cream of Asparagus Soup

Skinny Cream of Asparagus Soup

Yields: 6 | serving size: 1 cup | Calories: 95 | Total Fat: 2 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 1 mg | Sodium: 92 mg | Carbohydrates: 17 g | Dietary fiber: 3 g | Sugars: 5 g | Protein: 2 g | SmartPoints (Freestyle): 3 |


  • 1 bunch (1 pound) green asparagus
  • 1 sweet onion, diced
  • 1 clove garlic, minced
  • 3 cups chicken or vegetable broth, fat free, low sodium (optional, vegetable broth)
  • 1/2 cup skim milk
  • 1 tablespoon freshly chopped basil
  • 1/2 teaspoon black pepper
  • Dash of cayenne pepper
  • Sea salt to taste


  1. If using a double boiler with steamer insert, add 2” to 3” of water to the bottom pot, add asparagus to the insert, cover. Heat water to boiling, reduce heat to low and steam until tender, about 20 minutes. Cool 15 minutes before pureeing.
  2. While asparagus is steaming, add oil to a small skillet, heat to medium-low, add onions, sauté until tender, approximately 5 minutes. Add garlic and sauté one additional minute. Remove from heat, add onion, garlic, and cooled asparagus to a food processor or use an immersion blender, pulse until pureed.
  3. Add puree to a large pot along with cayenne, salt and pepper. And broth and stir. Bring to a boil on medium heat, reduce to a simmer and cook 15 minutes. Add milk and continue to cook until hot, approximately 5 minutes. Garnish with a sprinkle of parmesan cheese and a dash of cayenne pepper.

12 Comments on "Skinny Cream of Asparagus Soup"

  1. Connie Janzer  September 6, 2012

    Oh my goodness! This sounds so good! thinking if I was to omit the milk I could make more (when asparagus is seasonally priced!), can it and add milk when reheating!

  2. Nicole Rahter  September 6, 2012

    mmmmmm… I'm stationed in Gemrany right now and love eating white asparagus here… will definitely try this recipe twice; once with green A and then with white A!!

    • Skinny Ms.  September 7, 2012

      Nicole, I looked for white when I came up with the recipe but couldn't find in my small town. I love Germany…used to live in Mainz/Weisbaden area. 🙂

  3. Sue  September 11, 2012

    When do I add the basil?

  4. Kimbercrews  September 6, 2013

    Is there a vegan substitute for the milk?

    • Skinny Ms.  September 7, 2013

      Kim, Coconut or Almond milk both are often substitutes.

  5. Celia  July 5, 2017

    Sounds deliciously! Uhhhmm…

  6. Mark  January 2, 2019

    can this soup be frozen and used later?

    • Gale Compton  January 2, 2019

      Mark, As with most soups, yes it can be frozen. Be sure to defrost in the fridge before serving. 🙂

  7. SueBee  May 29, 2020

    Great recipe! Thanks for sharing. Easy, healthy, low-fat. I added a squeeze of lemon for extra zing with the black & cayenne pepper and basil.

    • Nichole Furlong  June 4, 2020

      We’re glad you loved the recipe, adding the lemon is a great tip!


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