AIPDairy FreeGluten FreePaleoRecipes

Asparagus Soup

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This is normally the time of the year when the weather turns cold and we crave warm, nourishing foods such as soups and stews. Unfortunately, it is supposed to be 82 degrees (F) here today, so I’m sharing this a bit early for some of you.

Asparagus is packed with nutrients such as fiber, folate, chromium, and vitamins A, C, E, and K. Not only is it an excellent and nutritious choice, but it is one of my favorite vegetables! I love asparagus roasted, grilled, steamed, or in just about anything. A few weeks ago I was in the mood for asparagus and came across an intriguing recipe on the AIP Lifestyle website, a site I visit occasionally for recipes. She compared this soup to a hearty split pea soup, but with asparagus! Now, even if that doesn’t sound great to you, if you like asparagus (or bacon) I encourage you to try it. You will want to make sure you have on hand an immersion blender or something to blend the soup (I successfully used my regular blender). You may also want to make this when you have some homemade bone broth or stock on hand.

The recipe below has been doubled, which I recommend. You can easily halve the proportions to make a small batch. I have also adapted the recipe to be used in regular pot, rather than a pressure cooker.

This recipe is suitable for those following an Autoimmune Protocol diet and is dairy free, gluten free, and paleo.

Asparagus Soup


  • 2 bunches fresh asparagus
  • 2 medium or large onions, chopped (white or yellow)
  • 10 slices of bacon, sliced into small pieces (*Check your ingredients. You can also use good-quality turkey bacon such as Applegate Farms)
  • 6 cups of bone broth or stock (*If you need to use store-bought chicken broth, I recommend adding a couple of spoonfuls of gelatin according to the directions on the package and making sure your broth has clean ingredients)
  • 6 Tablespoons olive oil
  • Salt (to taste)


  • Break or cut the asparagus so the hard ends are removed. The asparagus will usually break in the correct place, but it may be about 2-3 inches removed. (This prevents those stringy pieces in your soup.) You can chop the asparagus into 2-3 pieces if you want to make it a bit easier (recommended if using a regular blender).
  • Place the asparagus, bacon, onion, and broth in a large pot. Bring to a boil and then let simmer for at least 40 minutes (60 minutes is also fine).


  • Directions using an immersion blender: Remove the pot from the heat, add the olive oil, and blend until creamy. You want it to be well blended. Add salt to taste (you probably don’t need much unless you used low sodium bacon).
  • Directions using a standard blender (or possibly a food processor): Depending on your model of blender, you’ll want to cool the soup off a bit before blending. (Mine is built to allow steam to escape, so I didn’t cool mine too much.) Please be careful with this method and follow the directions for your blender or food processor so you do not get burned. When the soup is the desired temperature, carefully pour the soup (you may have to work in batches) into your bleneder. Blend until smooth and creamy. My blender, a blendtec**, has a specific “soup” setting.  Add salt to taste (you probably don’t need much unless you used low sodium bacon).


  • If I use the blender method and need to cool the soup down a bit before blending (or if I’m blending in batches), I return the soup to the pot and reheat it while stirring well to help it combine.


I usually eat this soup with a salad or something on the side (arugula and probiotic-rich sauerkraut pictured). I even had it one morning for breakfast when I wasn’t feeling 100% because it is so comforting.


I hope you enjoy this as much as I do! It is so rich and creamy and perfect for Fall!

** If you’re interesting in a high-powered blender such as a blendtec, but are shocked at the sticker price, try places like Sam’s Club or Costco. Many places like that offer the lowest prices plus often have additional coupons, rebates, or price-matching offers. This is how I ended up purchasing mine and it was a great price!

Check back next Tuesday for my tips for surviving holiday travel!




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