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    Home > Vegan Soups

    The Easiest Cream of Spinach Soup (Vegan)

    By My Pure Plants on 06/09/2022 - May contain affiliate links. Please read our disclosure.

    Jump to Recipe Print Pin

    It is possible to have a creamy vegan spinach soup without adding any dairy-free milk or heavy cream. The not-so-secret ingredient is the potato. That’s right whole foods all the way! It technically makes this recipe more of a vegan spinach and potato soup though. I hope you don’t mind. 🙂

    2 bowls of green soup sprinkled with vegetable crisps and white swirls.

    We love soups. We have a whole vegan soup recipes gallery, but just let me share with you some of our favorite creamy soups you might like as well: cream of cauliflower soup, cream of mushroom soup, Hokkaido pumpkin cream soup, or smoky sweet potato soup.

    Table of Contents hide
    1. Let’s talk about spinach recipes!
    2. Ingredients
    3. Instructions
    4. Top tips to make them perfectly
    5. What to serve with it?
    6. FAQs and substitutions
    7. More spinach recipes
    8. More creamy soup recipes
    9. The Easiest Cream of Spinach Soup (Vegan)

    Let’s talk about spinach recipes!

    I hated any dish with spinach for so long. I have tried garlic sautéed spinach, spinach pottage, spinach salad, and spinach pesto pasta. But none of them was a hit back then.

    Until one day I had creamy spinach soup with mozzarella balls on a lunch menu at a hotel. I was hungry, so having no other choice I tried it. And it was awesome! I don’t know what was I thinking about not loving spinach before. So for years, we have perfected our spinach soup recipe to get it as close as possible to the one I ate at the hotel. Finally, I think we figured it out. The secret is the potato. Who knew, right?

    This spinach soup recipe became even the FAVOURITE soup of our older daughter. Seriously…

    By the way, this recipe is also part of our quick vegan meals collection since you can make it in about 20 minutes.

    Wooden bowl with spinach leaves freshly washed

    Ingredients

    You need only 5 main ingredients. Nothing fancy or hard to get. Whole foods all the way:

    • onion -> We recommend using yellow onions or shallots.
    • garlic
    • spinach -> You can use fresh leaves or frozen spinach.
    • potato -> There are at least 20 ways to thicken any soup, and using potatoes is one of our favorite. It is easy, cheap, and allergy-friendly since no flour is needed.
    • vegetable broth
    • nutmeg (optional) -> If I have to pick one spice to elevate the flavor of spinach, I would choose nutmeg. You should try it, it fits perfectly.
    • vegetable oil -> We prefer using sunflower oil or dairy-free butter to make this soup.

    🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

    Instructions

    Prepare the ingredients

    • Wash fresh spinach leaves. Take out any wilted or damaged ones. We recommend using baby spinach leaves as they have a fresh, green flavor and are less earthy compared to large leaves. If you use frozen spinach, you don’t need to thaw them just drop them directly in the soup.
    • Peel and finely chop onion and garlic.
    • Wash, peel, and dice the potatoes. You can shorten the cooking time by dicing the potatoes smaller like 1 x 1 inch.

    Making the soup

    1. Take a stockpot or any large pot and heat it over medium-low heat.
    2. Add vegetable oil, chopped onion, and garlic. Sauté them for 1-2 minutes until the onion turns opaque and tender. Don’t use high heat as the garlic can get burnt.
    3. Add spinach leaves to sautée them a bit.
    4. When the spinach is slightly wilted, pour the vegetable broth and add diced potatoes (see below photo). Add the optional nutmeg here if you want to try it like that.
    5. Simmer the spinach soup until potatoes are tender. No need to bring it to boil. You can put a lid on it to ensure the water will not evaporate that much.
    6. Blend it with an immersion blender or regular blender until you reach a smooth and creamy texture. Easy peasy, right?
    7. Adjust to your taste after blending. Depending on the type of vegetable broth you use, you may need to add more salt or black pepper.
    Silver stockpot with spinach soup where you can see the ingredients chopped potatoes, onion, garlic pieces and wilted spinach leaves

    Top tips to make them perfectly

    • Chop vegetables evenly – If you dice the potatoes small and even, it will reduce your cooking time. Spinach leaves need a really short time to wilt so essentially the total cooking time depends on the size of the potatoes.
    • Immersion blender or high-powered blender – There is a significant difference between the two. While you can make a creamy soup with both, if you want a cream of spinach soup with not one tiny piece of spinach leaves left, you need a high-power blender like Vitamix*.. It is a game-changer.
    • Add spinach in batches – Due to heat fresh spinach leaves will be significantly reduced. Like you can expect one-third of the original amount. So at first, it will feel like all these leaves will not fit in the stockpot. But add them in batches and I guarantee you it will fit.
    2 bowls of green soup sprinkled with vegetable crisps and white swirls.

    What to serve with it?

    We tried it with so many different garnishes. The topping on the photos is vegetable chips. I usually buy a beetroot – sweet potato – parsnip mix from Aldi, but this one looks very similar*

    • croutons, crackers, breadsticks (I like these gluten-free breadsticks*)
    • seeds, chopped nuts, trail mix
    • canned legumes (any beans or lentils) or even better something like crispy baked chickpeas for added protein
    • pan-fried osyter mushrooms
    • roasted asparagus
    • veggie balls/veggie patties (we have a couple of delicious recipes you can eat with this spinach soup to the side like eggplant meatballs, chickpea meatballs, mushroom meatballs, IKEA veggie balls)
    • parmesan cheese (vegan) or nutritional yeast for a cheezy finish
    • vegan bacon bits
    • red pepper flakes if you like spicy soups

    What is your favorite cream of spinach soup garnish?

    A bowl of green soup sprinkled with vegetable crisps and white swirls.

    FAQs and substitutions

    Is this soup nutritious?

    Spinach is the first thing you think of when you hear iron-rich leafy green. It is low carb but high in fiber. Spinach is also rich in Vitamin A, C, K1, calcium, folic acid, and iron.

    Did you know that spinach belongs to the amaranth family and is related to beets and quinoa? /Healthline/

    All these nutrients are important for everyone, but calcium, folic acid, and iron are especially important for pregnant or breastfeeding moms. That’s why I have always added a handful of spinach to my green lactation smoothie.

    Can you use frozen spinach?

    Absolutely. We made this spinach soup countless times with both fresh and frozen leaves. You can also buy frozen spinach puree which works great as well. However, in that case, reduce the amount you add to half. Otherwise, it will have a much strong spinach flavor. Some like that, some won’t.

    How to store it?

    You can store it in an airtight container for up to 4-5 days in the refrigerator. Sometimes I also store it in the stockpot with the lid if I know I will eat it the next day.

    Can you freeze it?

    We don’t really recommend freezing. According to our experience freezing any food that contains potatoes may or may not end up with a weird texture after thawing.

    2 bowls of green soup sprinkled with vegetable crisps and white swirls.

    This cream of spinach soup recipe is meat-free, dairy-free, and egg-free. It is suitable for vegan, vegetarian, gluten-free, and nut-free diets. This recipe is WFPB-friendly (whole foods plant-based) if you cook the vegetables directly in veggie broth.

    More spinach recipes

    You can browse through all of our spinach recipes or check out

    • Creamy Spinach Pasta Sauce
    • Easy Vegan Pesto Pasta
    • Vegan Spinach Pesto (Nut-free)
    • Easy Vegan Spinach Lasagna with Tofu Ricotta
    • Cheezy & Spicy Vegan Spinach Dip
    • Vegan Cabbage Lasagna with Spinach Alfredo

    More creamy soup recipes

    You can browse through these 20 deliciously creamy soups or check out

    • Roasted Pumpkin Sweet Potato Soup
    • Ginger Carrot Sweet Potato Soup
    • Roasted Broccoli Sweet Potato Soup
    • Cold Watermelon Soup in Gazpacho Style
    • Creamy Vegan Cauliflower Soup (With Potato & No Cream)
    • Vegan Corn Chowder

    THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

    Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

    ⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

    A bowl of green soup sprinkled with vegetable crisps and white swirls.

    The Easiest Cream of Spinach Soup (Vegan)

    Emese Maczko
    Ridiculously easy and quick vegan cream of spinach soup. 5 main ingredients, but nothing fancy or hard to get. Creamy, nutritious, not to mention kid-friendly.
    4.6 from 35 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Soup
    Servings 4 servings
    Calories 122kcal

    Equipment

    • Stockpot

    Ingredients
     
     

    • 1 Tbsp Vegetable oil
    • 1 Onion (medium)
    • 2 cloves Garlic
    • 10 oz Fresh spinach leaves
    • 2 + ½ cup Vegetable broth
    • 2 Potato (medium)
    • 1 tsp Nutmeg optional
    • Salt and Pepper to taste
    Prevent your screen from going dark
    EXCLUSIVE 5-ingredient recipes for busy home cooks that are ready in 15 minutes!Check out our Express Vegan Cookbook!

    Instructions
     

    • Wash the fresh spinach leaves. Peel and finely chop onion and garlic. Peel and dice potatoes. The smaller you dice them, the shorter will be your cooking time.
    • Heat a large pan or stockpot on medium-low heat until oil is shimmering. Add chopped onion and garlic coat it with the oil and spread evenly. Stir occasionally. (For WFPB diet – cook them in veggie broth directly.)
    • Once onion is tender but still white, add the fresh spinach leaves and stir until wilted. 
    • Now add vegetable broth and diced potatoes. Cook them until tender 15-20 minutes. 
    • Use a hand blender and puree them thoroughly. Now add the salt and pepper to taste. Ready to serve it. 
    Tried this recipe? Can we see it?Please share a picture with us by uploading an image to Pinterest below ours.

    Notes

    • breadsticks
    • vegetable chips (I usually buy a beetroot – sweet potato – parsnip mix from Aldi, but this one looks very similar*)
    • croutons or crackers
    • trail mix
    • veggie balls/veggie patties (we have a couple of delicious recipes you can eat with this spinach soup to the side like eggplant meatballs, chickpea meatballs, mushroom meatballs, IKEA veggie balls)
    • more tips above the recipe card!

    Video

    Nutrition

    Nutrition Facts
    The Easiest Cream of Spinach Soup (Vegan)
    Amount Per Serving (1 serving without topping)
    Calories 122 Calories from Fat 9
    % Daily Value*
    Fat 1g2%
    Saturated Fat 1g6%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Sodium 651mg28%
    Potassium 892mg25%
    Carbohydrates 26g9%
    Fiber 5g21%
    Sugar 4g4%
    Protein 5g10%
    Vitamin A 6962IU139%
    Vitamin C 43mg52%
    Calcium 93mg9%
    Iron 3mg17%
    * Percent Daily Values are based on a 2000 calorie diet.

    UPDATED: This recipe was originally posted in March 2019. More tips, FAQs, and substitutions were added and republished in June 2022.

    554 shares

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    1. Maria Federowicz

      November 04, 2021 at 9:23 pm

      I like to add frozen peas instead of a potato to my spinach soup. Mine is not vegan, but has cream, so I’m not sure how it comes out being vegan, but peas have fiber, protein, a bit of iron, and help thicken the soup quite well before I add the cream. Frozen peas are also usually quite cheap and I add fairly early.

      Reply
      • My Pure Plants

        November 05, 2021 at 9:10 am

        Hi Maria, indeed, green peas sound like a great match. It is easy to substitute heavy cream with a dairy-free cooking cream or even any plant-based milk with a bit of starch or potatoes.

        Reply
    2. Stellar Kiwanuka

      September 15, 2021 at 10:31 am

      I’ve just made this soup and could not believe how great it’s come out. It’s so smooth and creamy you can think it’s loaded with butter and cream. Thank you for this. Definitely adding it to my recipes.

      Reply
      • My Pure Plants

        September 15, 2021 at 1:15 pm

        Hi Stellar, thank you so much for trying out recipe. We are so glad you liked it.

        Reply
    3. David A Buckingham

      May 26, 2021 at 7:38 pm

      4 stars
      So easy and looks great with a deep green.
      The only thing I found that it needed was 1 small lemon and 1/4 teaspoon of cayenne chilli pepper.
      Now it’s amazing!!

      Thank you

      Reply
    4. Amelia

      November 11, 2020 at 10:37 pm

      Do you think 10oz of defrosted frozen spinach would work?

      Reply
      • My Pure Plants

        November 12, 2020 at 9:54 am

        Hi Amelia,

        That could absolutely work if they are spinach leaves (fresh or defrosted) and not puree. As frosted spinach puree tend to be too much.

        Reply
        • Amelia

          November 12, 2020 at 11:41 am

          I was thinking frozen chopped spinach which I would classify as spinach leaves and not puree (I didn’t know you could get frozen spinach puree!)–I’m looking at the time you posted your comment and realizing we are not on the same continent so maybe we are from places that word things differently–so just to double-check, are thawed-from-frozen chopped spinach leaves ok or is that what you mean by puree?

        • My Pure Plants

          November 12, 2020 at 12:08 pm

          That should be good yes.

    5. MaryDunaway

      September 14, 2020 at 4:44 pm

      I want to make this soup sounds great

      Reply
    6. Lu

      February 29, 2020 at 9:33 pm

      Hi, what’s the white decoration on top? Sour cream? Make this soup often and looking for more garnishes- Thanks!

      Reply
      • My Pure Plants

        March 01, 2020 at 6:53 am

        Vegan heavy cream actually, but sour cream is a great choice too.

        Reply
    7. Susan Ketterman

      February 07, 2020 at 8:51 pm

      I just made this but feel it needs some other kind of seasoning than salt and pepper. I am not good at knowing how to season dishes, so am at a loss. It’s beautiful, and since I had extra garden fresh spinach, made a large amount. Now… to figure out how to bring out the teste a little more!

      Reply
      • My Pure Plants

        February 11, 2020 at 11:49 am

        We like garlicky spinach, that is why we haven’t added other herbs or spices. You can always add more garlic. 🙂 Also, nutmeg goes great with spinach, if you want to add something.

        Reply
      • BEBA

        April 13, 2021 at 8:54 pm

        5 stars
        Add cilantro finely shopped spoons.

        Reply
    8. Fiona Manoon

      March 28, 2019 at 11:39 am

      Thank you so much for sharing recipes.Great blog!!!

      Reply

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