Your Vegan Recipe of the Week No-Oil Asparagus and Pea Soup Brought to you by Physicians Committee for Responsible Medicine

This soup is loaded with flavor and nutrients, without oil or salt!

Makes 8 1-cup servings


2 bunches fresh asparagus, washed and 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 lengthwise
2 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon water
Salt and pepper, to taste
Optional: 1 spaghetti squash


Whisk together the tahini, water, and lemon juice.

To make roasted spaghetti squash soup bowls, preheat oven to 375 F. Cut spaghetti squash in half and remove seeds with spoon. Brush with the lemon tahini mixture and place cut side down on a parchment-lined baking sheet. Bake for 35 to 45 minutes, depending on the size of your squash. The edges should just be starting to brown.

If your oven isn’t already preheated for baking spaghetti squash bowls, preheat to 375 F. Line a baking sheet with parchment paper. Arrange the trimmed asparagus, sliced shallots, and garlic on the baking sheet and brush with the lemon tahini mixture. Sprinkle with salt and pepper and toss to coat. Bake for 20 to 25 minutes, or until just starting to brown. Remove from oven and set aside. You will have leftover sauce that you can reserve for a soup drizzle.

In large pot, add vegetable stock and almond milk. Cook over medium heat for about 5 minutes.  Add the reserved shallots and garlic cloves along with the frozen peas and cook for another 5 to 7 minutes, stirring well. Add the nutritional yeast and salt and pepper to taste.

Put the roasted asparagus spears in a high-speed blender. Pour the pea soup mixture on top. Blend for about 2 minutes or until thoroughly creamy.

Return to pot over low heat and adjust seasonings as you see fit.

Chef’s Notes: Fill your spaghetti squash bowls with soup and serve with a spoon and fork. Top with corn, peas, or asparagus spears, or drizzle with the remaining lemon tahini sauce.

Source: Kristen, founder of

Per serving: Calories: 100; Fat: 3.1 g; Saturated Fat: 0.4 g; Calories from Fat: 3.1%; Cholesterol: 0 mg; Protein: 6.7 g; Carbohydrate: 13.1 g; Sugar: 3.1 g; Fiber: 4.4 g; Sodium: 251 mg; Calcium: 170 mg; Iron: 2 mg; Vitamin C: 10.1 mg; Beta-Carotene: 832 mcg; Vitamin E: 2.1 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

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