Vegan Asparagus, Green Pea & Edamame Soup

This gorgeous vegan soup just screams SPRING! I love using fresh, seasonal produce whenever possible – it tends to be cheaper (that’s how supply and demand works, folks) and it tastes amazing! With asparagus season in full bloom and tender English peas available at the market, this recipe is what seasonal cooking is all about. Plus, when blended, the texture is perfectly smooth and creamy, so there’s no need to add milk.

Asparagus is packed with vitamin A, vitamin C, and folic acid (with plenty other nutrients as well). Plus, it’s simple to prepare. When trimming, simply snap the bottom portion – it will naturally break off where the woody portion ends – easy peasy, no knife needed. Usually, I make asparagus one way – toss with olive oil, salt and pepper and roast in the oven for 10 minutes. It tastes amazing and is super simple, so that’s why I cook it up the same way before blending with the peas and edamame in this soup.

If you can’t find fresh peas (or don’t like fussing with shelling them), feel free to use the frozen variety – they’re just as delicious (and pack the same nutritional punch as fresh). Just a 1/2 cup serving of green peas provides 4 grams or fiber and 4 grams of protein, along with a host of vitamins and minerals like Vitamin A, iron, and manganese.

For some triple veggie action, I add shelled edamame to the mix. It contributes to the bright green color and adds it’s own protein and fiber – 6 and 10 grams respectively – woah!

Feel free to serve it warm just out of the blender or chill in the fridge for a cool and refreshing bowl on a sunny day. For some tasty crunchies, try adding toasted pumpkin or sunflower seeds just before serving. A dollop of Greek yogurt goes well too. I spoon a bowl straight up for a light lunch or pair it with a simple salad. And, it’s even toddler-friendly! I offered it up as a dip with whole grain crackers and as a sauce with fish for my little guy and he loved it each time.

Give it a shot and let me know what you think!

 

Vegan Asparagus, Green Pea & Edamame Soup

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Yield: 5 cups

Vegan Asparagus, Green Pea & Edamame Soup

Ingredients

  • 1 large bundle asparagus, trimmed
  • 4 teaspoons olive oil, divided
  • kosher salt
  • freshly ground black pepper
  • 3 cloves garlic, sliced
  • 1 shallot (or 1/2 yellow onion), thinly sliced
  • 1 cup fresh or frozen peas
  • 1 cup frozen shelled edamame
  • 2 cups vegetable broth
  • 1 tablespoon miso paste

Instructions

  1. Preheat oven to 400 degrees F and spread asparagus on a baking sheet covered in non-stick foil. Drizzle with 2 teaspoons olive oil and season with salt and pepper. Toss to coat. Roast asparagus for 10 minutes, then set aside.
  2. Heat a non-stick pan on medium and add remaining 2 teaspoons olive oil. Add onion and garlic, and cook (stirring occasionally) for 3-5 minutes or until fragrant and translucent.
  3. Add peas and edamame to the pan. Season with salt and pepper. Cook for an additional 3 minutes. 
  4. Add broth, pea-edamame mixture, and asparagus to a blender. Blend until creamy and smooth (about 1 minute in a high-powered blender like a Vitamix). Toss miso paste into blender and blend until well combined, about 30 seconds. Taste and add ground black pepper as needed.
  5. Serve warm or chill in the refrigerator for about 30 minutes for a cold soup.
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