Gluten and dairy free creamy asparagus and pea soup recipe

Gluten Free Creamy Asparagus and Pea Soup Recipe

I love spring! The world just seems so fresh and new and filled with lovely possibilities. And then there are all those lovely spring veggies, such as baby peas and asparagus!

I also love soup. I could eat soup for every meal in every season but I especially love this dairy free Gluten Free Creamy Asparagus and Pea Soup Recipe.

This recipe is quick and easy and really pretty. It makes for a lovely lunch if you happen to be one of those people who entertains at lunch – and personally I feel more people should! If you like, serve the soup with some toasted gluten free baguette slices brushed with olive oil and garlic – yum!

This soup is like spring in a bowl!

Dairy and gluten free creamy asparagus and pea soup

4.25 from 4 votes
Gluten and dairy free creamy asparagus and pea soup recipe
Print Recipe

Gluten Free Creamy Asparagus and Pea Soup Recipe

Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Soup
Cuisine: American
Servings: 4 people
Calories: 412kcal
Author: Gluten Free & More


  • 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)


  • Preheat the oven to 400 degrees.
  • 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.
  • 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.
  • 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.
  • 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.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Asparagus Dairy Free Dinner Easy Garlic Gluten-Free Gluten-Free Recipes Healthy Lunch Peas Tamari

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