Gentle Asparagus Soup – easy asparagus recipes for seniors
This creamy, low sodium asparagus soup is blended smooth for comfort and easy swallowing and makes a single generous bowl or two small servings. It uses simple pantry ingredients and a short cook time and the texture is soft and easy to adjust to your preference.
Cooking for one or two is easier when recipes use small pans and few steps. This soup cooks in one pot, blends to a silky texture, and cleans up quickly.
It is gentle on digestion thanks to a little potato for body and low sodium broth. You can make it thinner or thicker to suit chewing and swallowing needs and adjust texture for comfort.
Ingredients You’ll Need
- 8 ounces asparagus, trimmed and cut into 1 inch pieces
- 1 small potato, peeled and diced (about 4 ounces)
- 1 small onion, chopped
- 1 garlic clove, smashed
- 1 tablespoon olive oil
- 2 cups low sodium vegetable broth or homemade broth
- 1/3 cup plain yogurt or low fat milk for creaminess
- 1 teaspoon lemon juice
- Freshly ground black pepper to taste
- 1 tablespoon chopped fresh parsley or dill for garnish
You can serve this creamy asparagus soup with a small side of soft bread, plain rice, or mashed potato for extra comfort if you like.
Step-by-Step Recipe
- Heat the olive oil in a small saucepan over medium heat. Add the chopped onion and a pinch of black pepper and cook, stirring, until the onion is soft and translucent, about 5 minutes.
- Add the garlic and diced potato and cook for 1 minute more, stirring so the garlic does not brown.
- Add the asparagus pieces and the low sodium broth. Bring to a low simmer. Cover and cook until the potato and asparagus are very tender, about 10 to 12 minutes.
- Remove the pot from the heat and let cool for a minute. Use an immersion blender to blend the soup until very smooth. If you do not have an immersion blender, transfer carefully to a regular blender in batches and blend until smooth. For an extra silky texture, push the blended soup through a fine mesh sieve.
- Return the soup to low heat. Stir in the yogurt or milk and the lemon juice. Warm gently but do not boil. Taste and adjust pepper. To boost flavor without salt, add an extra squeeze of lemon or a small pinch of dried herbs.
- Serve warm, garnished with chopped parsley or dill and let it cool slightly for easier swallowing.
Tips and Easy Variations
Smoothness and texture
- Blend longer and strain through a fine sieve for an extra silky texture.
- Use an immersion blender for small batches to reduce transfers and spills.
- Push soup through a tea strainer if you need to remove fibrous bits.
Lighter digestion choices
- Use water in place of part of the broth to make the soup lighter.
- Choose milk instead of yogurt for a thinner, gentler finish.
- Reduce oil to ease digestion and use gentle cooking methods.
Flavor swaps and diet needs
- If limiting salt, use only low sodium broth and boost lemon and herbs for brightness.
- Add a small soft cooked carrot for a sweeter flavor and extra color.
- Make it dairy free by using unsweetened plain plant milk such as oat milk and omit yogurt.
Quick helpful ideas
- Frozen asparagus works fine and can be added from frozen; reduce cook time slightly.
- For more protein, stir in soft cooked lentils or top with a soft poached egg when serving.
- Serve with soft bread or mashed potato for a gentle, comforting meal.
Storage and Leftovers
Fridge
Cool the soup to room temperature within two hours and store in an airtight container in the refrigerator for up to 3 days.
Freezer
Freeze in small airtight containers for up to 1 month. Thaw in the refrigerator overnight before reheating.
Reheating
Reheat gently on the stove over low heat, stirring so it warms evenly and adjusting thickness with a little warm broth or water if needed.
Conclusion
Try this low sodium, creamy asparagus soup for a simple, gentle small portion meal that is soft and quick to make. It is easy to adapt for swallowing and digestion needs.
Make it tonight for a comforting bowl from minimal effort and enjoy a mild, nourishing soup that is easy to prepare and serve.
FAQ
Can I use frozen asparagus?▶
Yes. Use the same weight of frozen asparagus and add it to the pot without thawing. Cooking time may be a minute or two shorter.
Is the soup suitable for lactose intolerance?▶
Yes. Replace the yogurt or milk with unsweetened oat or soy milk for a dairy free version and keep the same steps.
