Roasted asparagus and pea soup no oil no added salt recipe Dr fuhrman eat to live diet the end of dieting 6 week program Dr Greger How not to Diet Forks over KnivesWelcome to bright-and-happy-savory-land!  Yup.  That’s exactly what this Roasted Asparagus and Pea Soup recipe is all about!

And you’re going to be very happy my friend.  Because this soup is loaded with flavor and nutrients without all the unnecessaries–like oil and salt!

It’s all because of my all-time-favorite of all cooking methods…


I pretty much live by the mantra: always have veggies roasting.

And that’s because they have flavor, flavor, flavor…

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This soup is completely and utterly inspired by this amazing recipe by Dana Schultz of Minimalist Baker.  I knew that Dana’s version could translate wonderfully to fit Dr. Fuhrman’s nutritarian lifestyle with a few tweaks.

It all resulted in a deliciously savory springtime soup with tons of creamy flavor!

And another amazing thing happened with this recipe too…

Spaghetti Squash soup bowl how to roast spaghetti squash no oil no added salt recipes Dr fuhrman eat to live 6 week plan dr greger how not to die

Say hello to spaghetti squash “bread bowls!”

Because who doesn’t love scraping off those edges of sourdough into a bowl of creamy goodness?

Okay, it’s not exactly like the “real” thing but it’s still damn delicious!

I’ve included directions in the recipe for these squash bowls–I promise they’re super-easy to make!

roasted asparagus and pea soup dr fuhrman nutritarian eat to live plan how to no oil no added salt recipe

So, the big dilemma with converting Minimalist Baker’s recipe was: how can I get rid of the oil and still keep all that rich flavor?

Answer: tahini.

Tahini is straight magic when you’re roasting veggies.  This recipe uses a simple lemon-tahini sauce to roast the asparagus, shallots and garlic in one pan.

Instead of salt, you’re going to sprinkle those veggies liberally with no-salt seasoning.

I swear by Costco’s Kirkland brand:

It doesn’t turn all of your food into the “same taste” like other no-salt seasonings tend to.  It somehow allows the ingredient’s flavors to shine through and just seems to complement everything I throw it’s way!

Pro tip:  Be sure to try one of those roasted shallots straight out of the oven–they are utterly amazing in their own right.

Roasted asparagus pea soup blender soup recipe vitamix soup recipe vegan no oil no added salt recipe almond milk

The final step is incorporating the frozen peas and almond milk.

Then you blend it all up in your high-powered blender for that luxurious creamy texture.

This soup begs to be “topped.”  My favorite combo was the peas and corn.  The corn gives a nice crisp crunch to contrast the creamy soup.

I hope you love this soup as much as I do!

xo, Kristen

Roasted Asparagus and pea soup recipe image
4.75 from 4 votes

No-Oil Roasted Asparagus Pea Soup

A bright, flavorful, savory veggie soup that's perfect for Spring! 

Prep Time 35 minutes
Cook Time 1 hour
Total Time 1 hour
Servings 8 cups
Calories 146.2 kcal
Author Kristen Hong


  • 2 bunches fresh asparagus washed, bottoms trimmed
  • 3 cups frozen peas
  • 2 cups unsweetened, plain almond milk
  • 2 cups low sodium vegetable stock
  • 1/4 cup nutritional yeast
  • 2 shallots peeled and sliced 1/4 inch thick
  • 6 garlic cloves peeled and cut in half lenght-wise
  • 2 tbsp tahini one ingredient: sesame seeds
  • 2 tbsp lemon juice
  • 1 tbsp water
  • pepper, to taste
  • no-salt seasoning, to taste
  • Optional: 1 spaghetti squash


Make the Lemon-Tahini Sauce:

  1. Whisk together the tahini, water and lemon juice, well. 

(Optional) Prep the Spaghetti Squash bowls:

  1. Preheat oven to 375 degrees.  Cut your spaghetti squash in half and remove seeds with spoon.  Brush the insides with the Lemon-Tahini Sauce and place face-down on parchment-lined baking sheet. 

  2. Bake for 35 to 45 minutes, depending on the size of your squash.  The edges should just be starting to brown. 

Bake the veggies:

  1. Pre-heat oven to 375 degrees.  Line a baking sheet with parchment paper.  Arrange the trimmed asparagus, sliced shallots and garlic on the baking sheet and brush them with the Lemon-Tahini Suace.  Sprinkle with pepper and no-salt seasoning.

  2. Flip all the veggies over and coat the other side with sauce and sprinkle with seasoning.  You will have leftover Lemon-Tahini Sauce you can reserve for a soup drizzle. 

  3. Bake for 20 to 25 minutes or until just starting to brown (see pics above for reference of doneness).  Remove from oven and reserve.

Make the soup base:

  1. In large pot add veggie stock and almond milk.  Cook over medium heat for about 5 minutes. 

  2. Add the reserved shallots and garlic cloves and stir well.  Add 3 cups of frozen peas and cook for another 5 to 7 minutes. 

  3. Add 1/4 cup nutritional yeast and pepper to taste. 


  1. Add the roasted asparagus spears to your high-speed mixer.  Pour the pea soup mixture on top.

  2. Blend on "Hot Soup" setting for about 2 minutes or thoroughly creamy.  

  3. Return to pot over low heat and adjust seasonings as you see fit.  You may want to add a bit more no-salt seasoning at this time (about 1 tsp.). 

Recipe Notes

Simply fill your Spaghetti Squash bowls with soup and serve with a spoon and fork. 

Top with corn, peas, asparagus spears or drizzle with remaining Lemon-Tahini sauce.

Nutrition Facts
No-Oil Roasted Asparagus Pea Soup
Serving Size
1 cup
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Veronica says:

    Do I have to use the nutritional yeast? I’m starting this new life style on Monday and I’m trying to make it as easy as possible. I’m hoping I can find the tahini at my local market, I live in the middle of no where. The recipe looks amazing.

  • Veronica says:

    I tried it without the yeast and added cooked mushrooms. I blended them with the asparagus so that my family wont know. I’ve tried it and its great.

  • Diane says:

    This was my first baby step toward a nutritarian diet. Sticking my toe in the water so-to-speak. I made this recipe pretty much to the tee, except I had homegrown garlic and fresh English peas. The flavors ended up pretty close to what I imagined. It was a touch garlicky, and I wasn’t sure if the peas and the asparagus flavors were battling it out too much. But it was pretty good considering the mission. My family – not on a mission – sampled it yet were not interested in my idea for a healthy lunch.

  • Pamela says:

    Tastes great! I made it last night. Yummy!! Thanks for the recipe.

    • Kristen | Hello Nutritarian says:


      Thanks so much for taking the time to leave a rating on the recipe and I’m so happy to hear you enjoyed it!

      xo, Kristen

  • Melissa Ratisher says:

    I just made this soup, it is so delicious, and filling oh, I just love it. Thank you so much for all of your delicious nutritarian recipes, your site is so very helpful on my nutritarian journey.

    • Kristen Hong says:

      Hi Melissa,

      YAY!! I’m so happy to hear you enjoyed this soup! And it makes me SO happy to hear that you’re finding the site helpful on your journey!

      xo, Kristen

  • Amy says:

    It says to use Tahini, but I can’t find instructions on how to actually make tahini. I know it’s Sesame seeds, but every recipe I find online also adds other things to make it a sauce… And I just adding ground sesame seeds?