The flavors of Spring shine in this simple Asparagus Tarragon Pea soup. The trick to this dairy-free, oil-free recipe is using green peas and potato to create creamy texture. A light and delicious recipe!
Asparagus: Healthy and Delicious Spring Vegetable
Asparagus is one of the first vegetables that comes into season during spring. It’s long, delicate stalks are incredibly versatile for cooking. Throw a bunch on the grill for oil-free Grilled Asparagus Kalamata Olive Meyer Lemon Salad. Or, pair with quinoa and corn for Grilled Corn, Asparagus, and Red Quinoa Salad with Charred Bell Pepper Dressing.
Creamy Vegan Soup…Without the Cream
It’s a misnomer to think that all creamy soup needs cream. In fact, “creaming” often refers to a cooking technique, not an ingredient. Creamed soups are traditionally thickened with all sort of ingredients, many of which are plant-based. Creamy Vegan Potato Leek Soup uses the starch from potatoes to thicken the soup. Vegan Cream of Broccoli Super Soup uses cannellini beans for thickness. Then, Creamy African Sweet Potato Peanut Butter Curry Soup and Asian Red Kuri Squash Creamy Miso Soup use sweet potatoes to add creamy texture.
Besides being dairy-free, these plant-based vegan recipes use whole foods to add rich, creamy texture. This whole foods, plant-based way of eating helps you lose weight, stay heart-healthy, and promote a healthy immune system. Plus, they are pretty darn delicious!
You’ll love this Creamy Asparagus Tarragon Pea Soup Recipe!
You’ll love this recipe for Creamy Asparagus Tarragon Pea Soup! That’s because it’s:
- Full of fresh, spring flavor
- Ready in under 30 minutes
- Gluten-free and Dairy-free
- Whole Foods, Plant-Based, Oil-Free
- Gorgeous Green Color
- Freezer-Friendly
Chf’ Katie’s Plant-Based Cooking Tips:
How to Trim Asparagus: Break off the woody end of one asparagus spear. Use the “breaking point” of the one stalk to guide you on where to trim the whole bunch. Keep the top half of the asparagus bundled in the rubber band for easier trimming.
Fresh vs Dried Tarragon: Fresh tarragon is ideal for this recipe. However, you can use dried tarragon as well. Remember that 1 tablespoon of fresh herbs = about 1-2 teaspoons of dried.
Chilled Soup: For a chilled version, keep the peas frozen until pureeing. You can add cold water or ice to thin the soup.
Extra Vegan Protein: 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.
Vegan Bouillon Cubes: For adding flavor to plant-based soups, stews, braises, and sauces, I always keep a few of the Edward and Sons vegan bullion cubes on hand. They come in Beef, Chick’n, and Low-Sodium Veggie flavors. Plus, it’s easy to keep a few in your pantry.
Freeze the Asparagus Ends: Anytime you trim asparagus, you can freeze the woody ends. When you have about 6 cups, make an asparagus stock. Simply combine the ends with 1 carrot, 1/2 onion, 1 tablespoon fresh thyme, and 4 cups of water. Simmer 25 minutes, then strain and chill. Use for this recipe or make an asparagus risotto.
Save the green ends of the leeks and the woddy asparagus tips to flavor the broth for this recipe 
Thoroughly rinse the leeks under cold water, to remove any grit
Learn More about the Difference Between Purple and Green Asparagus:
Asparagus Tarragon Pea Soup
Ingredients
- 1 medium leek white and green parts divided , trimmed and sliced
- 1 1/2 pounds asparagus about 1 bunch
- 2 cups vegetable broth low sodium
- 1 medium Yukon Gold potato diced (about 1/2 cup cubes)
- 2 tablespoons fresh tarragon or 1 tablespoon dried tarragon
- 1 cup water
- 1/2 cup peas frozen and thawed
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
To make the Asparagus Tarragon Pea Soup:
- Trim the green parts off the leek and set aside. Slice the white part of the leek and rinse thoroughly under running water. 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 in 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. Add the peas and cook 1 more minute.
- Remove the soup bag (or cheesecloth) from the soup. Place the cooked leek potato mixture into a blender, along with the salt, and pepper. Puree until smooth.
- Add warm water, as needed, to reach a smooth, pourable consistency. Taste to adjust seasoning.
- Garnish with fresh tarragon and peas to serve
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 91 | |
| % Daily Value * | |
| Total Fat 0 g | 0 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 535 mg | 22 % |
| Potassium 560 mg | 16 % |
| Total Carbohydrate 19 g | 6 % |
| Dietary Fiber 5 g | 20 % |
| Sugars 6 g | |
| Protein 6 g | 12 % |
| Vitamin A | 77 % |
| Vitamin C | 28 % |
| Calcium | 52 % |
| Iron | 8 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. |
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I have been trying to use tarragon more often, so thank you for this!!
To that point, I hope you don’t mind, but I linked to this recipe on a post I did about pairing herbs and spices with fruits and veggies (because we could all use a little more, right??)
Keep up the good work!