Raw Vegan Cream of Spinach Soup Recipe (Savoury Green Thickie)

Raw Vegan Cream of Spinach Soup

You can make this Cream of Spinach Soup straight away in your blender.  It doesn’t require cooking and keeps all it’s nutrients as the ingredients are raw.

Savoury Food On The Challenge

While I was on the Green Thickies challenge I fancied something a bit more savoury for an evening meal. 

I’d not had much luck making raw green soups in the past until I made a pea and mint soup straight from my blender. 

It tasted very nice and I added some oats to it to turn it into a complete meal and it filled me up for the evening.

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Digestion Detective

Raw Blender Cream of spinach soup recipeI realised something though, I don’t digest peas well. 

Since coming off my raw food diet, I’ve had more digestive problems. 

Most of the time I just ignored it and carried on eating my favourite vegan foods such as hummus, beans etc. 

However while I was on the Green Thickies challenge, my digestion massively improved again for the first few days, then after eating the soup, it was obvious that something in it didn’t agree with me. 

Since finishing the challenge I have had more of an awareness of exactly which foods are affecting me and I think I’ve pinpointed legumes, garlic and perhaps onion, but I need to do some more testing.

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This is not so good as I thoroughly enjoy garlic and onion with almost every meal I make, including my beloved hummus which unfortunately includes all three of the culprits.

I was recently cooking up my chickpeas to make a batch of hummus as normal and they really stank the entire house out. 

I suddenly thought to myself, why I am putting something inside my body that smells so bad?  Surely that can’t be good for us?

So I’ve decided I’m going to begin to cut out legumes from my diet, I may see if I can cut out garlic eventually too but that one is going to be much harder.

Do You Need Beans For The Protein?

Meal Replacement Cream of spinach soupI think the only reason I used to add beans or chickpeas to my evening meals was because I was falling into the trap of needing some ‘protein’ with every meal. 

I recently wrote an article that answers the question How much protein should I eat? and how we can get all we need from whole foods even without beans in a vegan diet. 

So I’m now looking for alternative non beany dips that I can replace my hummus with.

Cream Of Spinach Soup Recipe

Raw Vegan Cream of Spinach Soup RecipeAnyway, to cut a long story short, I wanted to make you a filling meal replacement Green Thickie soup that you could eat on your challenge if you wanted something a bit more savoury without adding any legumes that may compromise your digestion.

If you digest peas perfectly well then by all means add some peas and also garlic to your soup to suit your own taste.

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This Cream of Spinach Soup is very mild and fresh. 

I think it works very well as a chilled gazpacho but if you fancy something warm then just let your blender run a bit longer until it heats it up slightly.

This spinach soup contains oats so it’s an actual meal.  Hopefully it should fill you up and keep you going in the evening.  Just eat as much as you want until you are full.

I only felt the need to eat a savoury meal for one day on my challenge as I’ve got a very sweet tooth and I felt totally satisfied with my sweet Green Thickies.

Alternative Ingredients

I think this spinach soup would be especially nice if you replaced the oats with quinoa, and you could also try replacing the milk with water for a less creamy spinach soup.

You can add peas and garlic if you can tolerate them, for a more classic soup taste.

I have some more gorgeous raw Green Thickie soups to share with you in the future which I know you’ll absolutely adore.

This soup can be made 100% raw if you use raw soaked oats/quinoa.

Have you ever had raw soup before?  Do you have any good recipes for raw soup or non bean dips that I could try?


Raw Vegan Cream of Spinach Soup Recipe (Savoury Green Thickie)

Raw Vegan Cream of Spinach Soup

You can make this raw vegan Cream of Spinach Soup recipe straight from your blender. All the nutrients are preserved and it is a meal replacement soup so it will keep you going until your next meal.

  • Author: Katherine Kyle
  • Prep Time: 2 minutes
  • Total Time: 2 minutes
  • Yield: 2 Servings 1x
  • Category: Green Thickie
  • Method: Blender
  • Cuisine: Drink


  • 2 Cups Non Dairy Milk (oat, rice, soya, almond, hemp, coconut drink or raw nut or seed milk)
  • 1 Cup Spinach, tightly packed or 2 cups loosely packed. (Or any other mild greens)
  • 20 Mint leaves
  • 1 Cup link Oats Or one cup of Quinoa
  • 1 Apple
  • 1 Avocado
  • Juice of 1 Lime
  • ¼ teaspoon Salt (optional)

See all of my favorite essential healthy ingredients needed to make these recipes AND all of the best resources and products I can’t live without by clicking here.


  1. Blend the ingredients in the order listed.
  2. Blend the greens and liquid first and then blend the rest of the ingredients.
  3. This creates more space in your blender.
  4. Add more water if required to thin it out.
  5. Substitute any of the ingredients for whatever you already have.
  6. If your smoothie is too warm, you can cool it down in the fridge or freeze some of your ingredients before blending.


The calories shown are for half of the ingredients listed as this soup serves 2. If you want less calories add less oats.


  • Serving Size: 550 ml/20 oz /1 pint
  • Calories: 433
  • Sugar: 18g
  • Sodium: 261mg
  • Fat: 20g
  • Saturated Fat: 3g
  • Carbohydrates: 59g
  • Fiber: 15g
  • Protein: 10g

If you are new to Green Thickies and have more questions about making the perfect green thickie, please read this guide on How to make a Green Thickie.

Suitable for Special Diets: Gluten free (Use GF Oats or Quinoa), raw (Use raw oats/quinoa), vegetarian, vegan, dairy free, egg free, sugar free, wheat free, soya free (don’t use soya milk), salt free, nut free (replace nuts with any plain seeds)

If you want to check if you can drink green thickies on your special diet please read this first. This will suggest some substitutions so you can still enjoy Green Thickies with ingredients you can tolerate.

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Raw Vegan Cream of Spinach Soup

This recipe is a blended complete meal containing natural protein sources and leafy greens. If you’d like any more information about these topics, check out my complete guides below:

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  1. Oh wow this soup looks awesome – I have such a weakness for spinach, thank you my friend :D

    Choc Chip Uru

  2. You know, I’m the same way with legumes! They are not my best friend, but I’ve been downing hummus like crazy! Needless to say my tummy looks likes there’s a permanent food baby in there. I need to get back on track and just eat them once in a while. It can be so hard though since they are a quick and convenient option!

    On the other hand, with easy recipes like this, going without beans should be easy ;)

  3. Have you ever heard of the low FODMAPS ‘diet’ aka lifestyle? It was discovered by Australian researchers and is thought to be a huge game changer for people with digestive issues like IBS. I have been really trying to learn about it and avoid a lot of the foods with a high FODMAP content or at least a combo of the groups and my issues have improved a lot! Garlic and onions are actually two of the largest irritants, and legumes are on there as well. It’s def worth giving it a look…here are a few resources :)


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