Dairy-Free Cream of Spinach and Carrot Soup

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 Info: 

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


About The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook, and learn, in the process.

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