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Vegan cream of spinach soup recipe

Vegan cream of spinach soup recipe


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  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Spinach soup

The best thing about this soup? It takes just over half an hour from chopping board to table; and is very easy. If you prefer to have a nut-free soup, add 60g of rolled oats during cooking instead – it blends up really well.

1 person made this

IngredientsServes: 4

  • 1 whole garlic bulb
  • 1 medium red onion, chopped
  • 6 scallions, chopped
  • coarse sea salt to taste
  • 60g organic fresh spinach leaves
  • 1 large stalk celery, chopped
  • 1 organic courgette, chopped
  • a handful flat leaf parsley, chopped, divided
  • 1L vegetable stock
  • 60g raw cashews
  • dash of fresh lemon juice to taste

MethodPrep:35min ›Cook:20min ›Ready in:55min

  1. Preheat oven to 200 C / Gas 6. Place the whole garlic bulb on a baking tray and roast for about 30 minutes until soft.
  2. In a saucepan over medium heat, cook chopped onion and scallions with a pinch of sea salt to bring out the sweetness until softened.
  3. Add spinach, celery, courgette and parsley and cook for about 5 minutes.
  4. Pour in stock and squeeze in roasted garlic pulp. Bring soup to the boil.
  5. Simmer for about 20 minutes until the veggies are cooked through.
  6. Allow the soup to cool slightly, then puree in a blender with the cashews. Return the pureed soup to a pot and heat through. Season to taste with fresh lemon juice and serve with freshly chopped parsley.

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Reviews & ratingsAverage global rating:(1)


I have to say, this Creamy Vegetable Soup may be my new favorite winter recipe. It’s incredibly cozy, rich in nutrients, and all comes together in ONE pot. Not to mention completely plant-based thanks to a one game-changing ingredient.

I love that this simple soup leans on convenience items such as frozen veggies, a can of chickpeas, and vegetable broth. Not only does it cut back on prep time, but it also makes this recipe super weeknight-friendly.

Plus, you can prep many of the ingredients in advance to streamline the process even more. Both kids and adults will love it, and most folks won’t believe how secretly virtuous it is. I’m telling you, my family and friends can’t get enough.


Recipe Summary

  • 2 tablespoons olive oil
  • 4 cloves garlic, peeled and crushed
  • 1 medium onion, coarsely chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 ⅓ quarts vegetable stock
  • 3 medium potatoes, peeled and chopped
  • 1 (15 ounce) can garbanzo beans, drained
  • 1 cup heavy cream
  • 2 tablespoons tahini
  • 2 tablespoons corn meal
  • ½ pound spinach, rinsed and chopped
  • ground cayenne pepper to taste
  • salt to taste

Heat olive oil in a large pot over medium heat, and stir in garlic and onion. Cook until tender. Season with cumin and coriander.

Mix vegetable stock and potatoes into the pot, and bring to a boil. Reduce heat, and simmer about 10 minutes. Stir in the garbanzo beans, and continue to cook until potatoes are tender.

In a small bowl, blend the heavy cream, tahini, and corn meal. Mix into the soup.

Stir spinach into the soup. Season with cayenne pepper and salt. Continue to cook until spinach is heated through.


Do you need any special ingredients to make Cream of Spinach and Rocket Soup?

We’ve used oat milk, which you can find in the free from and UHT sections of larger supermarkets.

We’ve also used a blender for a smooth soup you can either use a standard counter top food processor, or use a hand blander for less washing up as you can blitz it straight in the pan!

This post contains affiliate links: what this means

A stick blenderis so easy when making soups, and you don’t even need to pour it out of the pan!

For a blender with more functions, try a counter top food processor, like this one from Amazon.


  • Saute’ onion and garlic in olive oil for about 3 minutes
  • Add potato chunks, broth, salt, pepper and cook for about 10 minutes or until soft
  • Add thawed spinach and cook for a further 5 minutes
  • Turn off the heat and stir in some fresh basil leaves (optional)
  • Blend to a smooth and creamy soup
  • Serve with a drizzle of extra virgin olive oil and a wedge of lemon on the side

This creamy vegan spinach soup is ready in 20 minutes and costs less than $1 per serving!

IS SPINACH GOOD FOR YOU?

YES, I did some research and I found that Spinach is a terrific superfood: it’s low on calories and packed with protein, iron, vitamins, minerals and fiber.
It’s great for skin, hair, and bone health, eyesight, muscles and cancer prevention.


Table of Contents

  • Delicious Vegan Spinach Recipes
    • Spinach Potato Breakfast Cobbler
    • Savory Spinach and Artichoke Rolls
    • Savory Crepes with Almond Cheese, Sautéed Spinach and Vegan Hollandaise
    • Spinach Artichoke Cups
    • Spinach Artichoke Quiche
    • Chickpea and Spinach Tacos
    • Spinach Carrot and Glass Noodle Salad
    • Spinach Muffins
    • Spinach Guacamole Made in a Molcajete
    • Spinach and Sesame Crackers
    • Chickpea Spinach Curry
    • One Pot Spinach and Artichoke Pasta
    • Spinach Pici Pasta
    • Roasted Butternut Squash and Spinach Pasta
    • Spinach Artichoke Taquitos
    • Buffalo Jackfruit Spinach Dip
    • Spinach and Fennel Fettuccine with Roasted Tomatoes
    • Vegetable Pancakes with Carrot, Spinach and Sweet Potato
    • Mac and Cheese with Garlic Spinach
    • Palak Tofu Paneer
    • Spinach and Black Bean Hummus
    • Spanish Spinach with Chickpeas
    • Crêpe Tacos with Warm Spinach-Mushroom Filling
    • Creamy Green Spinach Soup
    • Curried Spinach Soup with Cashew Tempeh
    • Spinach Tortillas
    • Spinach Ricotta Lasagne
    • Italian Spinach Pinwheels
    • Pistachio Spinach Falafel
    • Quinoa Spinach Salad with Butternut Squash and Apple
    • Hydrating Cucumber Spinach Smoothie

    How to make Cream of Spinach Soup

    This soup is made by sautéing shallots and garlic in butter and then adding a bit of flour (for thickening), a pound of spinach (sounds like a lot but we all know that the spinach elves make them shrink when they cook!), some spices (life is too short to be bland!), heavy cream, chicken (or vegetable) broth and parmesan cheese.

    If you live a keto lifestyle, you can omit the flour or explore other thickening ingredients. The amount of flour here is okay for my current low carb diet, so I haven’t really played with anything else. If you find something that works, feel free to tell me in the comment section below and I’ll make sure to update the post with your suggestions!

    As for the spinach, you can easily substitute frozen spinach for the fresh called for in the recipe. However, frozen spinach has extra water, so make sure to wait for it to evaporate while sautéing, otherwise you will have to adapt the amount of liquid in the recipe.


    Vegan kale and spinach soup

    Ingredients

    • ½ cup 120 ml coconut oil, melted
    • 8 oz. 230 g kale
    • 8 oz. (7½ cups) 230 g (1.8 liters) fresh spinach
    • 2 (14 oz.) 2 (400 g) avocadoavocados
    • 3½ cups 850 ml coconut milk or coconut cream
    • 1 cup 240 ml water
    • fresh mint or dried mint (optional)
    • 1 tsp 1 tsp salt
    • ¼ tsp ¼ tsp ground black pepper
    • 1 tbsp 1 tbsp lime juice
    • 3 oz. 85 g kale
    • 2 2 garlic clove, chopped garlic cloves, chopped
    • 2 tbsp 2 tbsp coconut oil
    • ½ tsp ½ tsp ground cardamom (green)
    • salt and pepper

    Below 4 E% carbs or, 7 g of carbs or less if it is a mealRead more

    Instructions

    If you don't like coconut milk you can of course make this soup with heavy cream or full-fat sour cream. And butter instead of coconut oil. The soup will then be vegetarian, not vegan!

    Recommended special equipment

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    Try our keto and low-carb meal plans for free!

    With Diet Doctor’s time-saving meal plan tool you can create your own meal plans from scratch – or customize one of our 200+ themed meal plans. Not a member yet? Try it out 1 month for free.

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    Guide A low-carb high-fat (LCHF) or keto diet means that you eat fewer carbohydrates and a higher proportion of fat. Here you can learn all about it and how to use it to reach your personal health goals.

    15 comments

    Yes, you can as it's full of fat so will be great. Just make sure you defrost slowly the fridge before reheating as it may well change colour if you heat from frozen. But someone on here might have tried - I haven't risked heating from frozen.

    This looks great, I hope Diet Doctor will add more vegan recipes to the vegetarian section. Your description about not being about to get enough protein as a vegan is not even a bit accurate in my experience. I am low-carb vegan who's been following a keto diet recently and have to consistently curb my protein intake because it's too easy to go over my needs! I do take a B12 supplement, but that's simple. Every other nutrient is easy to get eating whole, real, high fat foods & veggies :) I'd hate other vegans to be discouraged from trying a plant-based, keto plan because I feel great on it and have been able to lose a few stubborn pounds!

    Well done! But hope it's not all cheese and cream, and yiur cholesterol is still okay! Best to have a blood test for B12 deficiency and just make sure. It's one of the most common problems of being a vegan we find here in Britain and also as people get older, even if you're not a vegan. Good luck with the diet and thanks for posting.


    Slow Cooker Asparagus, Spinach, and Potato Soup (Vegan)

    This happens every May in New England. It&rsquos beautiful outside- 70s and 80s, sunny, GORGEOUS- and BAM! All of a sudden, 50s, rainy, and cold. Brrrrr.

    Good thing I have this Asparagus, Spinach, and Potato soup to keep me warm!

    This soup is delicious and super creamy, yet vegan! With the addition of potatoes, blending the soup together creates an awesome creamy consistency without the addition of milk or cream. It&rsquos filled with bright green spinach and asparagus and perked up and tangy with fresh dill and lemon juice. It&rsquos super healthy and nutrient-packed, and is simply delicious with its bright spring flavors.

    And because it&rsquos made in a slow cooker, it is SOUPer easy to make! Hah. See what I did there?

    Moving on from my bad jokes&hellip

    Soup is one of my favorite ways to eat a TON of good-for-you greens without having to have a salad. This recipe couldn&rsquot be easier, or healthier. If you&rsquore looking for a tasty way to eat more veggies, this is it!

    First, roughly chop up your asparagus and potatoes (leave the skin on- it&rsquos good for you!), along with an onion and a few cloves of garlic. Add to your slow cooker and cover with 4 cups of vegetable (or chicken) stock (I make my own- entirely for FREE from kitchen scraps! Here&rsquos how.). Season liberally with salt and pepper, and cook on high for 4 hours or low for 8 hours. The liquid will not entirely cover the vegetables- this is OK. When the soup cooks, the liquid from the vegetables will add to the stock and the vegetables will soften considerably. If you add too much liquid, the soup will be too watery and not maintain the thick, creamy texture that makes this soup so so good. You can always add more stock later if it&rsquos too thick, but not the other way around!

    I let my slow cooker do the cooking while I was at work. There is nothing, NOTHING like coming home from a long day at work to the smell of dinner already cooked. You walk in the door and are greeted by delicious scents, not to mention a reminder that you don&rsquot need to cook tonight! It&rsquos already done! Hip hip, hooray!

    There is, however, just about five minutes of work that needs to be done at this point. First, add the spinach to the slow cooker and allow the leaves to wilt with the heat from the soup, stirring until all leaves are wilted. Then, add some fresh dill (about 2 tablespoons chopped- but no need to chop at this point, since you are about to blend up the whole thing anyway!).

    Which brings me to my next point. Now, you need to blend the soup to a thick, smooth consistency. I used an immersion blender for this, but you can also do this in batches in a regular blender. HOWEVER. If you do not own an immersion blender, I highly, HIGHLY recommend you get one. It&rsquos one of my favorite kitchen tools. It&rsquos this awesome magic wand thing that you plug in, stick in the soup, and turn on. It blends the soup to the desired thickness right in the pot, so you don&rsquot have to get your blender or food processor dirty! It truly is a magical sight to witness.

    Once your soup is all blended together, stir in the juice of one lemon and taste and adjust seasonings accordingly.

    You can eat your soup as is at this point. It&rsquos soooo delicious. But to take it up a notch, I recommend adding some croutons and a poached egg (or two) to the soup. The croutons give it a nice salty crunch, and the egg gives it a bit more protein to make the soup into a much heartier meal, not to mention delicious creaminess if you leave the yolk runny. For the croutons, I just cubed up some bread and sauteed in olive oil with salt and pepper until they were crispy. You can also bake them in your oven. Don&rsquot know how to poach an egg? Here&rsquos a great tutorial!

    So, do not despair that spring is yet again bringing chilly rainy weather. Instead, cozy up with this delicious spring soup and enjoy!


    Vegan Vegetable Cream Soup for Home Chefs of All Ages

    This vegetable cream soup recipe was created and shared with us by Dole Food Company as part of a three-month healthy-cooking alliance with Disney and Pixar’s Ratatouille. They’re showing us how easy French cooking can be with their Now We’re (All) Cooking campaign. It includes original recipes, how-to videos, cooking classes, and some very fun digital downloads for kids and adults.

    We’ll be posting selected recipes here for you to enjoy, starting with this easy, slightly adapted, dairy-free vegetable cream soup. It’s a “Little Chef” special according to the chefs at Dole.