Healthy Spinach Soup is made with cashews and spices to make a flavorful and creamy soup without any cream. It is spicy, healthy and is perfect for the fall season!
Healthy Spinach Soup
You'll love this tasty Indian Inspired recipe! It is amazingly nutritious, light, creamy, healthy and light. The perfect recipe to warm you up on a cold, chilly night or when you are under the weather.
Cashews not only adds a creamy consistency, but also helps it to thicken instead of any potato or heavy cream. Have you tried out Sriracha Cauliflower, Cashew Chicken, Butter Shrimp or Butter Chickpeas, that uses this tasty nut?
It's also easy to make in under 30 minutes, uses easy pantry ingredients, budget friendly and is perfect as a light appetizer or a first course. The creaminess doesn't weigh you down, so it can enjoyed as healthy, warming beverage flavored with curry spices.
WHY YOU’LL LOVE THIS RECIPE?
- Flavorful – Amazingly flavorful with a spicy kick from garlic, onion, curried spices like coriander, cayenne, turmeric and stock.
- Ready in under 30 minutes – It comes together with just few minutes of prep and cooks in few minutes.
- Creamy but light – It is made without cream or potato, making it healthy and light.
- Economical + Pantry Ingredients – All you need is fresh spinach along with a few pantry ingredients.
- Nutritious – It is chock-full of good for you ingredients and nutrients.
- Diet Friendly - It is dairy free and gluten free.
Spinach (aka palak in hindi) is probably the most common iron-rich leafy green found in super markets. It is also rich in Vitamin A, C, K, calcium, magnesium, folic acid, and iron, low in calories and high in fiber.
WHAT TYPE OF SPINACH TO USE?
Baby fresh greens work in this recipe for their mild flavor. Baby variety is convenient because it's typically sold already cleaned (we love to stock our fridge with an organic box from Costco and use in various dinner, lunch or even appetizers).
Mature spinach that is often found as a bunch has more flavor but can be very gritty, so it needs to be washed well. Stems can be left on for this recipe.
Can I use frozen? Yep, make sure to defrost and drain frozen spinach before adding. It can be defrosted by allowing to thaw in the refrigerator overnight or for a few hours at room temperature or use the defrost setting in the microwave. Make sure to squeeze out as much of the liquid as possible before adding into the pot.
HOW TO THICKEN?
This recipe uses blended greens along with toasted cashew nuts for natural thickness instead of relying on thickening agents like cornstarch, flour, cream or stale bread.
BEST BLENDERS TO USE
Any good blender at home will work! Our favorite go to is Vitamix or Nutri Bullet to give a fine consistency. We do not recommend using an immersion blender, as it might not blend to the creamy consistency we are aiming for.
- Spinach - We used fresh baby spinach or palak which is mildly flavored and cooks fast.
- Cashews - Raw whole cashews.
- Chicken stock - Use vegetarian stock to make it vegetarian.
- Spices - Coriander, cayenne and turmeric powders.
- Basic aromatics - Onion, garlic and cumin seeds.
- Use baby spinach - It's sweet and mild in flavor. Regular greens takes longer to cook and has a stronger flavor. Most grocery stores carry baby spinach in both bags and cartons.
- Boil only for one minute - Bring the bisque to a boil and let boil for exactly one minute. Boiling it longer will change the green color.
- Toasting Cumin Seeds - This adds a key flavor. Add cumin seeds only when the vegetable oil is hot (not smoking hot). The cumin seeds will toast and get larger in size.
- Raw Cashew nuts - Use only raw cashews and not toasted kind. It tends to alter the flavor.
- Take time to toasting spices - Don't rush this step, since toasting spices brings out the amazing taste.
- Stock - I used 33 % less sodium chicken stock. If using regular sodium or no sodium, then adjust salt accordingly.
- Make it vegetarian - Use vegetable stock instead.
- Salt - I used 33% less sodium chicken stock and ¼ plus ⅛ teaspoon salt. If you are using regular sodium or no sodium chicken stock then adjust salt accordingly.
Toppings are the perfect way customize for a special touch! We opted to serve as is without any toppings. But here are a few ideas if you wish to add garnish:
- Chopped cashew nuts
- Red pepper flakes
- Lime wedge
- A drizzle of coconut milk
- Toasted bread or croutons
HOW TO MAKE?
This simple recipe is so easy to make at home from scratch Plus, it takes only few minutes of hands-on preparation and it’s made in just one pot!
(Don’t forget to scroll down for the detailed instructions in the complete printable recipe at the bottom of the page.)
- Sauté vegetables : Toast cumin seeds in some vegetable oil. Add raw cashews, chopped onion and garlic. Saute until translucent.
- Toast spices : Add spinach leaves, coriander powder, cayenne pepper powder and turmeric powder. Saute until spinach is wilted and spices are toasted.
- Cook: Stir in chicken stock and salt. Bring to a boil and let boil for 1 minute ( not any longer).
- Blend: Remove pan from heat, cool until warm and blend into a fine puree.
HOW TO SERVE?
It is perfect as a appetizer, snack or light dinner with grilled cheese sandwich. It can also be served before entree, pasta dishes, salad, chicken, fish, shrimp or rice dishes.
HOW TO STORE LEFTOVERS?
Leftovers can be refrigerated in a covered container in the refrigerator for 3 to 4 days. Warm in microwave to re heat at a low setting or serve at room temperature.
CAN I FREEZE?
Freeze in sealed containers for up to a month. Thaw overnight in the refrigerator and warm in microwave.
Frequently Asked Questions
Soup is a great way to incorporate this healthy leafy green into your diet. It is loaded with Vitamin A, C, K, calcium, magnesium, folic acid, and iron, fiber and also low in calories.
Baby spinach is widely available in all grocery stores packed in cartons or bags. They taste mild and cooks in minutes when compared the regular leaf.
Baby variety is mild tasting, cooks in minutes and instantly elevates the nutrition in any recipe. It can be added chopped or pureed and does not have a strong flavor which makes it a great option for picky eaters.
More Soup Recipes to try:
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Healthy Spinach Soup - SPICY
- 1 tablespoon vegetable oil
- ¼ teaspoon cumin seeds
- ½ cup chopped onions
- 1 garlic clove, chopped
- 30 raw cashews
- 2 medium handfuls baby spinach
- 1 teaspoon coriander powder
- ¼ teaspoon cayenne pepper powder use less if desired
- ⅛ teaspoon turmeric powder
- 1 x 14.5oz can chicken stock
- ¼-1/2 teaspoon salt refer notes
- Heat vegetable oil in a medium saucepan over medium-high heat.
- When hot, add cumin seeds and let toast. Add group-1 ingredients, saute for about 2 minutes until onions are translucent.
- Add group-2 ingredients, saute for 1-2 minutes, until spinach is wilted and spices are toasted.
- Add stock and salt (I added ¼ + ⅛ teaspoon salt ), let it come to a boil and continue to cook for 1 minute (NOT LONGER). Take off heat and let cool. Pour mixture into a blender, add salt , blend until creamy and smooth.
- Pour into bowls and serve.
Nutritional information is based on third party calculations, should be considered estimates and not be construed as a guarantee. Varying factors such as product types, brands purchased, produce, the way ingredients are processed and more change the nutritional information in any recipe.
Did you make this recipe? I’d love your feedback! Please let me know by leaving a comment or review below or snap a photo and share on Instagram.
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Ashika | Gardening Foodie
I love my veggies cooked and also not much of a salad person so this spinach soup is perfect. It looks so pretty too. Definitely would love to try this.
Thank you for sharing this delicious recipe Maria...have a great week 🙂
Thank you so much Ashika:)
Kelly @ Kelly Lynns Sweets and Treats
I love my veggies cooked, but also love salad (but my lettuce has to be room temp!!). This soup looks so fresh and I love that it’s dairy free. Your pictures are gorgeous!!
Kelsie | the itsy-bitsy kitchen
This sounds delicious and I love that gorgeous vibrant green!
heather (delicious not gorgeous)
ooo yes love that you used cashews!!! it makes things so creamy and dreamy. i once added them to a smoothie that was marketed to taste like apple pie, and it definitely gave the smoothie a buttery, pie crust like element (:
Thank you Heather:)
Katherine | Love In My Oven
That delightful green is enough to make me want to make this, Maria!! But it also sounds DELICIOUS!
Thank you Kathy:)
What a pretty color! And I love that you have used cashews instead of cream! And its such a quick recipe! Lovely!!
Thank you Deepika:)
I got to make this delicious soup this weekend. I just love it! It was so quick to make and had so much flavor. Thank you for sharing this recipe!
You are so welcome, glad you loved it 🙂
I was bored at home, craving hot soup as feeling low energy and flu-ey. Used veggie bouillon for my stock, and did not have coriander or garlic in my pantry...but it turned out GREAT!! I did have fresh cayenne and turmeric I brought back from Morocco and used these. I LOVE veggies and eat 10 cups a day so threw in a huge bunch of spinach. It was delicious, light, healthy and nutritious. I like to get my proteins from nuts so the cashews were great to avoid needing meat or tofu (YAWN). Thank you for saving me with this Saturday Soup Surprise..!!!
Hi Cat, Happy to hear that, Maria
Easy and delicious. Just the right amount of spice, and it did not need thickening. I used my hand blender, so did not have to transfer to a standard blender. Less mess. Thank you, Maria!
Glad you liked it hun, happy weekend - Maria