Roasted Asparagus and pea soup recipe image

No-Oil Roasted Asparagus Pea Soup

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

Servings 8 cups
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.