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Asparagus End Soup

A delicious way to use up the ends of asparagus spears in a naturally vegan and gluten-free recipe.
4.89 from 9 votes
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Course: Appetizer
Cuisine: American
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 219kcal
Author: Lauren


  • Blender


  • 3 tablespoon olive oil
  • 3 cups leek greens, white and light green part only from about 2 leeks
  • 1 shallot finely minced
  • 3 cloves garlic minced
  • ½ cup white wine
  • 2 tablespoon flax seeds or hemp hearts or oats
  • 4 cups vegetable stock
  • ½ lb asparagus ends about 4 cups
  • 2 cups spinach chopped


  • Handle all your prep work by slicing the leeks and mincing the garlic and shallot. It's also helpful to measure out all the other ingredients, and break the asparagus into 3 inch spears.
  • Heat olive oil in a large pan. Add in leeks, garlic and shallots. Saute until they become fragrant and slightly translucent. Once a bit of brown spots develop on the pan, add in the wine to deglaze and bring to a boil to evaporate the alcohol.
  • Next, add in your hemp hearts (or oats) and saute for another 2 minutes. Add in the broth and bring to a boil before adding the asparagus. Simmer for about 5 minutes, until the asparagus is fork tender.
  • Remove the pan from the heat and add in the spinach. Stir the spinach in the hot liquid until it wilts. Let the temperature of the soup reach 170 or below (or whatever your blender can handle) before adding it to your blender.
  • Blend on the highest setting until it is completely smooth and there are no visible pieces of spinach or other greens. If desired, you can run the soup through a fine mesh sieve for a better texture, but if your blender is powerful enough it shouldn't be too grainy.
  • Once blended, taste for salt and pepper. Add more as needed. If desired, you can top with cream or yogurt for presentation. It doesn't add much taste but does look pretty.
  • Enjoy your soup within 5 days of cooking to ensure maximum freshness.


Calories: 219kcal | Carbohydrates: 19g | Protein: 4g | Fat: 13g | Saturated Fat: 2g | Sodium: 971mg | Potassium: 410mg | Fiber: 4g | Sugar: 7g | Vitamin A: 3448IU | Vitamin C: 17mg | Calcium: 87mg | Iron: 4mg
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