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Creamy Asparagus Soup

By ditching the requisite heavy cream and butter, we’ve stripped our creamy asparagus soup of its potentially weighty calorie count – it rings in at just over 200 calories and includes succulent toppers like crabmeat, Parmesan, bread cubes and more!

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Nutritional Bonus: The fact that 1 serving of our Creamy Asparagus Soup offers over 65% of your daily vitamin K requirement and 40% of today’s vitamin C may be a no-brainer, but the goodness doesn’t end there. A 1-cup bowl of this spring soup also offers an array of B vitamins (specifically thiamin, riboflavin, niacin and B6), which are necessary for converting carbs to glucose (food to fuel) and metabolizing fats and proteins.

Prep Time
10 min
Cook Time
30 min
40 min


  • 1 1/2 lb asparagus
  • 1 tbsp plus 1 tsp olive oil, divided
  • 2 cloves garlic, minced
  • 1 onion, diced small
  • 1 tbsp whole-wheat flour
  • 2 cups low-sodium chicken broth
  • 2 medium white potatoes, peeled and roughly chopped
  • 1 cup low-fat milk
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper


  • 2 slices multigrain bread, cut into 1/2-inch cubes
  • 1 tsp grated Parmesan cheese
  • 6 tbsp finely chopped red bell pepper
  • 6 oz cooked crabmeat
  • 2 tbsp slivered fresh basil


  1. Wash asparagus, cut off bottom 2 inches and discard. Peel lower half of asparagus spear, then cut spear into 1-inch pieces. Set aside.
  2. Heat 1 tbsp oil in a large saucepan on medium-high. Add garlic and onion and cook for about 5 minutes, until onion begins to turn translucent. Mix in flour and cook for 2 more minutes, stirring occasionally. Then gradually add broth and 1 cup water, continue to stir and bring to a boil, about 5 more minutes.
  3. Add potatoes and asparagus. Bring broth to a simmer and cover. Cook for 20 minutes, until asparagus is tender. Working in batches, transfer mixture to a blender and purée for 20 to 30 seconds. (Careful; mixture is hot.) Return soup to pot off heat and blend in milk, salt and black pepper.
  4. Heat remaining 1 tsp oil in a small sauté pan on medium-high. Add bread and toss until lightly brown, stirring constantly. Remove from heat and sprinkle with Parmesan. To serve, spoon 1 cup soup into each of 6 bowls. In center of each soup, place 1 tbsp croutons, 1 tbsp red pepper, 1 oz crabmeat and 1 tsp basil. Serve immediately.

Nutrition Information

  • Serving Size 1 cup
  • Calories 205
  • Carbohydrate Content 28 g
  • Cholesterol Content 22 mg
  • Fat Content 5 g
  • Fiber Content 5 g
  • Protein Content 15 g
  • Saturated Fat Content 1 g
  • Sodium Content 364 mg
  • Sugar Content 6.5 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g