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I-Dream-Of-Spinach Soup

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Well, the weather has turned! Today I had a scarf and jacket on. I can’t say I was disappointed this week, as I needed to cook up some soup! My friend Shez has just had an operation and is resting at home; and Bethy just had her third baby boy! I was inspired to cook for my friends laying in bed; and what better comfort food than a beautiful bowl of vegan soup. I couldn’t pass over this fantastic velvety spinach soup which is just simply scrumptious.

I cooked this soup for a lunch and lecture at Dr Elaine Carter’s office and received rave reviews from people that “didn’t know they liked spinach”! I had originally planned to serve a vegan lemon asparagus soup, but there were people on the guest list that could not eat red skinned potatoes. So, I whipped this up and hit the jackpot! For those of you following the Body Ecology Diet and looking for delicious body ecology recipes this soup is a star! Just make sure you use raw blanched almonds to cream instead of the raw cashews.

The best thing about this soup is that it takes less than half an hour from chopping board to table; and is dead easy. Unlike starchy soups that need about 30-40 minutes to cook through, this soup only needs about 20 minutes. Just chop up your ingredients, bring to the boil, simmer, blend and serve. I can’t seem to go past using whole roasted garlic in my soups. It just brings a depth of flavor that is hard to beat. I suppose, if you are on a winning blend, just keep spinning! 

Once again, I rely on my beloved cashews to cream up this blend. If you have a high speed blender, you'll get a soup that is so velvety and smooth, you will fool even the most devout cream dreamer. Don’t worry if you don’t have a high-speed blender. You will still get a beautiful tasting soup. It just won’t be as smooth. You might have some pieces of cashew in the blend. But I don’t mind that rustic touch. If you want to make this soup nut free, stir in a 1/4 cup of rolled oats during cooking – it blends up really well. Once again, for those of you following the Body Ecology Diet, use raw blanched almonds instead. I will post more body ecology recipes soon. 

Feel free to add more salt to this soup than I have specified. I do. I have left the basic recipe relatively salt free to allow everyone to create their perfect blend. You know my penchant for salt! Embrace the blend and taste approach, and you will be on your way to a winning blend.

If you want this soup to taste exactly like mine, the vegetable stock/broth that you use is important. Not all stocks were created equal. They really do vary in quality and taste. I always use Massel vegetable stock, which I believe is superior in quality and flavor. Massel stocks are vegan, gluten free, lactose free, kosher and free of MSG. When I don't make my own home made stock (I really do need to post that recipe) I always use Massel stocks. I actually prefer to use the stock cubes so I can control the strength. I use 1 stock cube for every 2 cups of filtered water. 

You won’t be disappointed – even if you thought you didn’t like spinach!

Vegan Cream Of Spinach Soup

I-Dream-Of-Spinach Soup

  • 1 head garlic
  • 1 tablespoon olive oil
  • 1/4 cup (20g) finely chopped green onions (mostly the white part)
  • 1 cup (100g) sliced red onion
  • Celtic sea salt, plus more to taste
  • 1/4 cup (33g) diced celery (about 1 rib)
  • 1 cup (135g) diced zucchini
  • 1/4 cup (12g) finely chopped flat-leaf parsley
  • 4 cups (960ml) vegetable broth (I use Massel)
  • 2 cups (86g) firmly packed baby spinach
  • 1/4 cup (35g) blanched slivered raw almonds or 1/4 cup (35g) raw cashews, soaked
  • freshly ground black pepper
  1. Preheat the oven to 350 ̊F (180 ̊C).
  2. Cut off the top of the head of garlic, wrap the bulb in aluminum foil, and roast it on a baking sheet for 30 to 40 minutes, until tender. Allow the bulb to cool and then squeeze the garlic pulp out of the husks. This should yield 2 tablespoons or more of roasted garlic. Set aside.
  3. Heat the oil over medium-high heat in a large saucepan. Add the green onions, red onion, and 1/4 teaspoon of salt and saute for 5 minutes, until the onions are translucent. Add the celery, zucchini, and parsley and sauté for 5 minutes more.
  4. Stir in the roasted garlic and the vegetable broth. Increase the heat to high and bring just to a boil. Reduce the heat to medium and simmer for 10 minutes. Add the spinach and simmer for 5 minutes more, until the leaves are just tender.
  5. Remove the saucepan from the heat and allow the soup to cool somewhat. Stir in the nuts.
  6. Pour the soup into your blender in batches and puree on high for 1 to 2 minutes, until smooth and creamy.
  7. Return the soup to the saucepan and warm over medium-low heat. Season to taste with salt and pepper and serve.

Serves 6 as a starter, 4 as a main.

Tip: select fresh spinach popeye would be proud of

The best tasting spinach has vibrant bright green leaves with crisp stems. This spinach also has the highest nutritional value. Purchase organic wherever possible. Avoid wilted leaves that have yellow discolouring, bruising, or a slimy coating. This spinach has passed its prime and should not be consumed.

Ok so I’ve finally started cooking some of these recipes Tess…..and I gotto say - this one blows me away! So creamy!
As your eating it, you can’t help fee you’re eating something thats bad for you. It tastes that good.

The vegan roasted beetroot dip is brilliant too!




Glad you are enjoying! Give the roasted sweet potato and creamy cauliflower soups a go. They are absolutely to die for!


Cooked this three times already! The crowd can’t get enough :) Everybody swears I’ve put cream in it….it’s that creamy!

Love it…..gotto get onto the other recipes.



Oh Wow! This soup is unbelievable!


SO glad you enjoyed it.
I really love this soup!!!

Aren’t I lucky to have been the recipient of this glorious soup/ I love it and it is so easy to make and so good to eat.


At the risk of alienating this site’s readership, I’m not an enthusiastic Vegan, or at least haven’t become one YET. I adopted the lifestyle and diet just a few weeks back because of health issues, and am doing my best to find foods I really enjoy. All that said, Blender Girl, your recipes here are rocking my world. I just ate this soup and am dying for more. Believe me when I say, this has not been the norm in my life. I look forward to many more of your recipes in the future. Thanks so much!


LOL! Thanks for your comments.
I am so glad you enjoyed the soup and look forward to hearing what you think of the other recipes :)

I have never had such a revitalizing and tasty spinach soup.  This soup made my palette delighted with it’s rich, full and almost sweet flavor.  It was refreshing and yet filling and oh, so incredibly tasty!  I would recommend this for anyone who wants their children (or even their spouse) to develop a love for spinach!! Truly the best!! Please keep up these amazing recipes!


Thanks beautiful Tara.
I am so glad you liked the soup!
Love you xxx

Wow! This soup was bold and full-flavored, totally scrumptious and satisfying, but light, not overly filling.


After 25 years of gourmet dining in LA’s best restaurant, finally a soup as good as anything served at GIRAFE!


That is high praise!
Thanks Mark.
I really appreciate the feedback.

We HAD to try this soup after how amazing the cauliflower soup was. It is hard to decide which soup is better. This one is creamy and amazing too. Oh Hail To The Blender!


Oh thanks Claire.
They are both so good it is hard to decide which on to make :) He He He!
Glad you enjoyed it.
Thanks for your lovely feedback.
I really appreciate it.

It was really cold here today (Long Island) so when I saw this soup suggested under the raw vegan tropical green energy smoothie recipe I decided to try it.  It’s totally creamy and rich—and I used the smaller amount of cashews (1/4 cup)!  I’m thinking it would make a good chilled soup in the summer, too.


Thanks Lenore!
Yes, I have eaten this cold and it is delicious too.
Thanks for your lovely feedback and support.
I really appreciate it.

This soup is even better the next day!  How would I know that this early in the day?  I couldn’t resist having it for breakfast!  It’s that good!!!


LOL! I love it!!!
You had some left over the next day?! LOL!
SO glad you enjoyed it :)

Thought I’d died and gone to piggy heaven!!!!! Ace!


LOL! I Know!

This soup was so delicious! I love how creamy the cashews made it. I only wish I had a Vitamix, as my crappy blender left some chunks. But those cashew-y chunks were soft and yummy so still no complaints!


Thanks Bronman.
I am so glad you enjoyed this soup..
I will sending the vibes for you to get a Vitamix.
Until then, it is great to know that this soup can be enjoyed if you have a regular blender!
Thanks for the feedback.
I really appreciate it.

am slightly skeptical, but will have to give it a try. although am not so sure i can get my guys to try it.


Dive in and go for it.
You won’t be sorry.
This soup is TO DIE FOR!

Wow, this soup looks amazingly good!
I have a question for you though: I want to make this soup to bring to lunch with me tomorrow (finishing grad school right now), however I leave home at 7am. Would it be ok to make it tonight then reheat it tomorrow morning and put in my thermos so I can bring to school? Does it stays good after reheating?
I really want to try this, looks truly delicious!


Hey Ana
This soup reheats beautifully.
I even freeze it!
Enjoy :) Can’t wait to hear what you think.

Thanks!! Can’t wait to make it tonight then!! Lunch tomorrow will be good!

I look forward to hearing what you think :)

I had to come back here and say Thank You for sharing this recipe with us!!! Omg, this is incredible!! The soup is creamy and so flavorful, I love it!!
Made it tonight so I can bring to lunch tomorrow, and best thing is that it makes a lot, so my son is also getting some in his lunchbox. We both loved it, he is 9 and he really liked the creaminess of the soup! He cannot have dairy, so this is simply perfect for us.
It is hard to believe this doesn’t have cream, it is heavenly creamy and velvety. “Creamy” is my favorite texture and I love both spinach and zucchini, this was the perfect soup!
Only thing I did different was to use leeks in place of the onion, just because I love leeks and that’s what I had at home :-)
So good! Can’t wait for lunchtime tomorrow.
Thanks again!

Hey Ana,
I am so glad you enjoyed this soup.
Yes! Leeks are FANTastic in this soup.
It is unbelievably creamy isn’t it?
This soup is a staple in my house and it sounds like it will be in yours too :)


This soup was wonderful!  So creamy, nutritious and filling.  Nice deep and rich tones.  The parsley on top was a perfect match.  Love fresh parsley!  Loving your blended soups on these chilly nights.  Another squealing winner!


Thanks Kibby.
I really love this soup.
It is one of my all-time favourites.
I don’t know if you have tried my cream of cauliflower soup yet. But if you liked this soup, you will LOVE that little gem!
Absolutely unbelievable!

Love having this as yet another great green soup in my rotation.  A piggie can never seem to get enough spinach!


I agree! A healthy piggy can NEVER get enough spinach!!!!!

WOW! I just made this soup and I have to say it’s the best soup I’ve ever made. YUM!
Thank you so much. I’m really excited to find this website and can’t wait to try some more recipes.


Thankyou Rachel!
I LOVE this soup and I am so glad that you enjoyed it too :)
I can’t wait to hear your thoughts on other recipes. Great to have you here!

This looks so good. I cannot wait to try it.


Gina, this is SOOO good.
I can’t wait to hear what you think. Enjoy :)

How do I measure 2 cups of spinach.  Is it 16 ounces?  So basically 3 x 5 OZ bags?


It is about 2 huge handfuls. I place the handfuls in the cup firmly packed. But you cannot mess this soup up. Just place what you think is two cups and it will be delicious. I have even added 4 cups. Sorry for any confusion.

I made this soup and it was divine!  I’ve actually made another batch and frozen it because I don’t want to be without it.  I also threw some kale in, as well.  My favorite soup!


OH, I LOVE getting comments like this. Thankyou SO much Adina for taking the time to leave this lovely note. I absolutely LOVE LOVE LOVE this soup, and I am so glad you do too.

made this tonight… LOVE IT!!!! thank you


Great! So glad you enjoyed it. I LOVE this soup!

This was So. Ridiculously. Good.


Okay, I made it and it was great! I do, however, need to get the ding-dang Vitamix already because about 20% of it exploded out of the regular blender and got hot soup all over me and everything on the counter even though I was pressing down on the lid at the time. I think I didn’t let it cool enough either. Kitchen mishaps aside, the soup is delicious! I did sneak in some heavy cream and I accidentally bought cilantro instead of parsley so that didn’t get put in, unfortunately. I’ll be making it again so next time.


Oh No! We have ALL done that!!!! LOL! I hope you didn’t burn yourself….
Glad you enjoyed the soup, and hope round two goes a little bit more smoothly. Yes, you need to cool the soup quite a bit before blending :)

How many servings does this recipe make?


Sorry Patti, I need to be better about posting the servings. This soup serves about 6 - 8 depending on how large the bowls are. 4 generous serves and seconds is the way we roll! Enjoy. This soup is SOOO good.

I thought this recipe looked familiar…Saw you write for CHOW. :) Off to make mine on this cold dreary day. I’m gonna cheat and not roast the garlic….can’t wait that long.


Oh, I LOVE Chow! You can totally make this soup without roasting the garlic and it still tastes AMAZING. I can’t wait to hear what you think. Enjoy :)

Great! Your blend looks delicious! Thanks for sharing.

Thanks so much for posting such a lovely soup! My family and I all enjoyed it very much. One small question, and I’m sure that this is due to my own ignorance, but you say to serve it with a grain ball? What the heck is a grain ball?


Hey Evan, I am so glad you enjoyed this soup. You are not ignorant at all! I can’t tell you how many times I get this question, and your comment has reminded me to clarify it in my recipe instructions. A grain ball is simply a ball of your favourite cooked grain. I use day old grain and mix it with herbs, and then scoop it out with an ice cream scoop. It looks gorgeous, and makes the soup more hearty, and serves as an alternative to bread and crackers.
Happy New Year :)

To Lemurleap:  This is a vegan soup for a reason!  Vegans make food without dairy products for health AND ethical reasons, so it’s not acceptable to ‘sneak in’ heavy cream!  If you eat dairy products and meats, you affect your health and contribute to the cruelty of animals abused in dairy and factory farms!  Also wanted to add - a couple of gals here didn’t roast the garlic, which is a good thing if you’re actually considering roasting the garlic in aluminum foil!  When foods like potatoes, garlic and anything else is roasted in aluminum foil, the aluminum can pass into the food and contribute to the formation of dementia!


Thanks for sharing your point of view.

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