Outstanding Asparagus Pine Nut Soup (Vegan, GF)I recently tried this recipe from one of my favorite culinary sites for soup – Love & Lemons – and I have to say, it is outstanding! Peas, asparagus, pine nuts, and fresh basil pack a powerful nutritional punch in this delicious asparagus soup recipe. I buy my pine nuts at Costco and keep them in the fridge – much more affordable than purchasing in a smaller amount from the grocery store.

Here’s the recipe – when I made it I left out the red pepper flakes she recommended – and I’m also going to tell you how to modify it if you have sensitivities…

Creamy Asparagus Soup Recipe


– 2 tablespoons extra-virgin olive oil, more for drizzling
– 3 scallions, chopped
– 2 small Yukon gold potatoes, 1½ cups diced
– 3 garlic cloves, minced (use 1/2 tsp garlic powder instead if you are sensitive, or omit)
– Heaping ½ teaspoon sea salt, more to taste
– ½ teaspoon freshly ground black pepper (omit if sensitive, or just use a sprinkle)
– 3 cups water
– 2 cups chopped fresh asparagus
– 1 cup frozen peas
– 1 heaping teaspoon Dijon mustard
– 3 tablespoons lemon juice (reduce as needed, keeping in mind that lemons are alkaline once metabolized)
– ½ teaspoon lemon zest
– 1 packed cup fresh basil

Mint & Pine Nut Topping

– ¼ cup toasted pine nuts, chopped
– ¼ cup fresh mint, minced
– Pinch of salt

*this topping MAKES this soup next-level – do NOT skip the topping! And feel free to make extra so you can really load it on 🙂


– Make the mint & pine nut topping by chopping together the pine nuts, mint, and salt. Set aside.
– Heat the oil in a medium pot over medium heat. Add the scallions and cook for 1 to 2 minutes, or until soft. Add the potatoes, garlic, salt, pepper, and water and simmer for 12 minutes or until the potatoes are fork-tender.
– Add the asparagus to the pot of potatoes and continue simmering for 5 more minutes. Remove the pot from the heat and let cool for 5 minutes. Stir in the peas and then transfer the soup to a blender. Add the mustard, lemon juice, and lemon zest and blend until creamy. Add the basil and blend until combined. Season to taste.
– Portion the soup into bowls and sprinkle with the mint & pine nut topping, drizzles of olive oil, and a few sprigs of fresh mint, if desired.

*if you like a little more chew with your soups, then just sprinkle in some extra pine nuts. Or serve with toasted bread or crackers.

(c) Love & Lemons

Do you have a favorite soup recipe? Please share below, or post a link to it!