Recipe description
June 19, 2026
Light asparagus soup
A gentle asparagus soup to support digestion and microbiome balance.
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from asparagus and vegetables.
- Contains polyphenol-rich plants that support gut diversity.
- Light, digestion-friendly base that pairs with whole grains for balanced nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Asparagus, green
4
cup
Onion
1
piece
Garlic
2
piece
Potato
1
piece
Vegetable broth
4
cup
Milk, low fat
0.5
glass
Oil, olive
1
tablespoon
Salt
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and garlic, and sauté until soft.
3
Add chopped asparagus and vegetable stock to the pot.
4
Bring to a boil, then reduce heat and simmer for about 15 minutes, until asparagus is tender.
5
Use an immersion blender to puree the soup until smooth.
6
Stir in lemon juice, salt, and black pepper to taste.
7
Serve warm, optionally garnished with a drizzle of olive oil.
More Recipes For Your Gut
Nutrition
110 kcal
Calories
3 g
Protein
18 g
Carbohydrates
4 g
Fiber
6 g
Sugar
3 g
Fat
0.5 g
Saturated fat
0.4 g
Salt
FAQ
Is this soup vegan and gluten-free?
Yes, when made with a vegan, gluten-free vegetable stock and no dairy. If avoiding gluten, check the stock and any additives.
How many servings does this yield?
About 2–4 portions, depending on portion size and whether it's a starter or a main.
What should I serve with it for a fiber-rich meal?
Pair with whole grains like barley, quinoa, brown rice, or a slice of whole-grain bread.
How should I store leftovers and how long do they keep?
Cool and refrigerate in a tightly sealed container for up to 3–4 days. Reheat gently on the stove.
Can I freeze this soup?
Yes, portions can be frozen for 1–3 months; thaw in the fridge overnight and reheat.
Can I make this ahead and reheat?
Yes, you can prepare it in advance and reheat gently; it tastes best when reheated slowly.
How can I get a smoother texture without dairy?
Blend with an immersion blender or regular blender until smooth; optionally stir in a splash of plant-based milk to adjust the texture.
Are there ingredients that might cause gas or IBS symptoms?
Asparagus and onions can cause gas in some people; start with small portions and see how you tolerate it.
What substitutions or variations can I try?
Swap in similar vegetables (green beans, peas) or add potatoes for creaminess; finish with fresh herbs like chives or parsley.
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