Asparagus Tarragon Pea Soup

The delicious flavors of Spring shine in this easy, fat-free soup.  The trick to this dairy-free,  gluten-free recipe is using the ends of the leek and asparagus for maximum flavor.  Green peas add healthy protein and bright green color.

EASY         Servings: 4       Ready In: 25 minutes

Asparagus Tarragon Pea Soup - Healthy, Plant-Based, Dairy-Free, Oil-Free, Creamy, Vegan

Asparagus Tarragon Pea Soup - Healthy, Plant-Based, Dairy-Free, Oil-Free, Creamy, Vegan

Ingredients

1 medium leek
1 1/2 lbs asparagus
2 cups vegetable broth, low sodium
1 medium Yukon Gold potato (about 1/2 cup cubes)
2 Tbs fresh tarragon (or 1 tbsp dried)
1/4 tsp salt
1 cup water
1/4 tsp black pepper
1/2 cup peas, frozen and thawed


Pin It, Share It:

Asparagus Tarragon Pea Soup

Procedure

Gather ingredients. 
To make the Soup: Trim the green parts off the leek.  Slice the white part of the leek and rinse thoroughly under running water. 
Dice the potato. Trim the woody ends off the asparagus, but don't throw them away. Simply set aside. 
In a medium pot, combine the white leeks, potato, asparagus tips, and tarragon. 
Separately, rinse the green parts of the leek and the woody ends of the asparagus. Place the green leeks and woody asparagus pieces cheesecloth or a reusable soup bag. Add the bag to the pot, along with the vegetable stock and 1 cup of water. 
Cover and bring to a boil. Reduce the heat and simmer 10-15 minutes, just until the potatoes are tender. 
Remove the soup bag (or cheesecloth) from the soup.  Place the cooked leek potato mixture into a blender, along with the peas, salt, and pepper. Puree until smooth. 
Add warm water, as needed, to reach a smooth, pourable consistency. 
Garnish with fresh tarragon and peas to serve. 

Chef's Tip: For a chilled version, keep the peas frozen until pureeing. You can add cold water or ice to thin the soup. For extra protein, add 1 cup of canned cannellini beans along with the potato and leek mixture. Then just puree the beans with the rest of the soup.

Yield: 6 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/6 of a recipe (about 1 1/2 cups).

Amount Per Serving
Calories 76.36
Calories From Fat (3%) 2.62
% Daily Value
Total Fat 0.31g <1%
Saturated Fat 0.09g <1%
Cholesterol 0mg 0%
Sodium 236.74mg 10%
Potassium 501.43mg 14%
Total Carbohydrates 15.33g 5%
Fiber 5.88g 24%
Sugar 6.37g
Protein 5.32g 11%
Calcium 17.78mg 2%
Iron 55.52mg 308%
Vitamin A 1716.29IU 34%
Vitamin C 0.05mg <1%

 


Nutty asparagus loves the char of the grill. Chef Katie Simmons shows you how to grill oil-free. Then use your grilled asparagus for a simple, easy Grilled Asparagus Salad with Kalamata Olives and Meyer Lemon Salad. More healthy plant-based vegetarian recipes at: www.plants-rule.com