Asparagus & Pea Soup with Parsley & Spinach

VeganGluten-FreeNut-FreeSoy-FreeRefined Sugar-FreeEasyKid-FriendlyVegetarianDairy Free

This super green soup has been on daily (yes, daily) rotation in my household since the start of spring.  With allergy season in full swing we have all had sore throats and this soothing and savory soup just hits the spot.  It is flavored simply with shallot, garlic and black pepper.  It packs in so many spring veggies into one steamy hot and creamy bowl.  Since it is so quick and easy to prepare it just keeps happening.  We never seem to get bored of it and my husband has proclaimed this to be his favorite soup I have ever made (woah. big deal).  So here it is in all its vegan, dairy-free, gluten-free, soy-free, nut-free, sugar-free, allergy-friendly glory:

I give you an easy, comforting and super cleansing springtime soup packed with power greens to the brim.  It is quick to make and loaded with heart healthy fiber and tons of essential nutrients.  Asparagus is rich in vitamins A, E, C and K.  Spinach is low in calories and high in nutritional value.  It is high in dietary fiber, iron, vitamin A, vitamin C and folate.  It is also a good source of magnesium.  The green peas are high in protein and fiber and are an excellent source of vitamin C as well as a good source of vitamin A and folate.  And the bonus? The parsley helps to de-bloat by flushing out excess water from the body.  It is like enjoying a throat soothing, super tasty, multi-vitamin in a bowl.  Oh, and best of all, my almost 12 month old and almost 3 year old LOVE it and slurp it down like it is milk.  It has been a great way to get veggies in their tummies this spring.

If you give this recipe a try, please let me know by leaving a comment and rating it! And don’t forget to take a picture and tag it @eatingbyelaine and #eatingbyelaine on Instagram so I can see your green soup!

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Asparagus & Pea Soup with Parsley & Spinach

  • Author: Elaine Gordon
  • Total Time: 30 mins
  • Yield: 2-4 1x


This soup screams spring! It is super creamy and loaded with nutrient packed veggies. It is soothing, savory and full of flavor from pungent garlic and shallot.


  • 1 large bunch of asparagus (about 12 ounces)
  • 1 tablespoon avocado oil or olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 large shallot, diced
  • 4 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups low-sodium vegetable broth
  • 1 cup non-dairy, plain milk (I use unsweetened, plain almond milk)
  • 1 cup green peas (fresh or frozen)
  • 23 large handfuls of spinach
  • 1 cup loosely packed flat leaf fresh parsley (optional)


  1. To roast the asparagus, preheat your oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Remove the tough end of the asparagus and discard. Toss the asparagus in olive oil and place on baking sheet. Sprinkle with salt and pepper and bake for 20 minutes until very soft. You do not want the asparagus to be undercooked or the soup will not be as smooth. Cooking time will vary based on the thickness of your asparagus so watch closely toward the end of baking to avoid burning.
  2. While the asparagus is roasting, saute the shallot and garlic with olive oil, salt and pepper in a large pot for 5 minutes on medium-low heat until the shallot is soft and translucent. Add the broth, milk, peas and allow the liquid to come to a boil on high heat. Reduce the heat to low and add the spinach and parsley. Cook for an additional minute or two. You don’t want to overcook the soup. You just want the spinach and parsley to be slightly wilted and the peas to be cooked through. Let simmer on low heat until the roasted asparagus is ready or remove from heat completely to avoid overcooking.
  3. Once the asparagus is finished roasting add everything to a high speed powerful blender (roasted asparagus and everything in the pot goes in the blender at this time). Note: You may want to reserve a couple asparagus spears for garnish. For me, all ingredients fit perfectly in one batch. Depending on your blender though, you may need to blend in two batches. Puree from low to high speed and leave on the highest speed for 40-60 seconds to allow the soup to get smooth and creamy.
  4. Pour soup into 2-4 bowls and garnish with roasted asparagus, additional parsley and peas if desired. Enjoy hot.
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Category: Soup

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