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No-Dairy Cream of Spinach and Carrot Soup

By subtracting gluten and dairy, this dish may be helpful and tastey to those with stomach intolerances or digestive issues. It may also be eaten by those on a nut-free or vegan diet.

Recipe Source: 

Taste for Life Magazine

Prep Time: 

25 minutes

Number of Servings: 


  • 1 Tbsp oil
  • 2 cloves garlic, minced
  • 2 tsp minced peeled fresh ginger
  • 3 c chopped baby spinach leaves, removed from rib
  • 2 c carrot juice
  • 1 Tbsp chopped fresh mint leaves
  • 1 avocado, peeled and pitted
  • 1 Tbsp low-sodium gluten-free tamari, optional
  • 1 Tbsp fresh lemon juice
  1. Heat oil in a soup pot set over medium heat. Add garlic, ginger, and spinach. Saute until spinach is wilted, approximately 5 minutes.
  2. In a high-speed blender or with the help of an immersion blender, puree spinach mixture with juice, mint, avocado, tamari (if using), and lemon juice until smooth. 
  3. Return mixture to pot and warm over low heat. Serve. 

This soup is full of chlorophyll-rich spinach, which helps eliminate the body’s load of toxic chlorinated pollutants.

Nutrition Information: 

Per Serving: 156 Calories, 3 g Protein, 14 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat, 7 g mono, 1 g poly), 363 mg Sodium, Good source of Vitamin C, Fair source of Vitamin K, Folate, Iron, Potassium