4 from 3 votes
Gluten and dairy free creamy asparagus and pea soup recipe
Gluten Free Creamy Asparagus and Pea Soup Recipe
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Course: Soup
Cuisine: American
Servings: 4 people
Calories: 412 kcal
Author: Carol Kicinski
  • 1 pound asparagus
  • 3 tablespoons olive oil divided
  • Kosher or fine sea salt
  • Black pepper
  • 2 medium leeks
  • 4 garlic cloves minced
  • 10 ounces fresh or frozen and thawed baby peas
  • 2 cups gluten free vegetable broth
  • 1 (14-ounce) can coconut milk
  • 2 tablespoons San-J Tamari
  • ½ lemon juiced (about 1 tablespoon)
  1. Preheat the oven to 400 degrees.
  2. Trim the woody ends off the asparagus. Place on a sheet pan. Drizzle with 1 tablespoon olive oil, season with 1 teaspoon salt and ½ teaspoon pepper. Toss to coat, and roast for 10 minutes or until tender. Cut into 1-2 inch pieces, saving a few of the tips for garnish.
  3. Clean the leeks and chop the white and light green parts. Heat 2 tablespoons oil in a stock pot or Dutch oven over medium heat. Add the leeks and cook, stirring occasionally, for 5 minutes. Add the garlic and cook, stirring occasionally, for another minute.
  4. Save a few of the peas for garnish and place the rest in the pot along with the asparagus, vegetable broth, coconut milk, 1 teaspoon salt, and ½ teaspoon pepper. Raise the heat and bring to a boil. Pour the mixture into a blender, working in batches if necessary, and blend until smooth. Pour the mixture back into the pot, heat until hot, and stir in the tamari and lemon juice. Season to taste with additional salt and pepper, if necessary.

  5. Serve, garnished with reserved asparagus tips and peas.
Nutrition Facts
Gluten Free Creamy Asparagus and Pea Soup Recipe
Amount Per Serving
Calories 412 Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 20g100%
Sodium 1001mg42%
Potassium 731mg21%
Carbohydrates 26g9%
Fiber 6g24%
Sugar 9g10%
Protein 10g20%
Vitamin A 2390IU48%
Vitamin C 43.4mg53%
Calcium 94mg9%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.