Packed with good nutrients, rich flavour, and incredibly easy to make, this plant-based spinach soup is perfect for chilly days, meal prepping, or a healthy dinner.

Estimated reading time: 4 minutes

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  • Ingredients You’ll Need
  • How To Make Spinach Soup
  • My Tried and True Tips
  • Skinny Spinach Soup Recipe

This skinny spinach soup is not only a comforting meal for any time of year, but it also packs a nutritional punch. With its creamy texture and delicious flavour, you won’t miss the dairy at all.

Why You’ll Love This Spinach Soup

  • Creamy without the cream : The soup gets its silky texture from cashews.
  • Packed with nutrients : It is a powerhouse of vitamins and minerals.
  • Customizable : You can tweak the seasonings, add more vegetables, or use different plant-based milks to suit your taste.
  • Quick and easy : Ready in under 30 minutes, this soup is a fantastic weeknight dinner or a lunch option to make in bulk and freeze.
ingredients for spinach soup - 2

Ingredients You’ll Need

  • Fresh Spinach for better nutrition value. You can also use frozen spinach.
  • Other Green Vegetables like green peas, onion, spring onion, celery
  • Aromatics: Garlic, Ginger, Thyme, Cumin Seeds
  • Cashews give a creamy and velvety texture to the soup.
  • Vegetable Stock or broth instead of water gives more flavour.
  • Light Olive Oil to saute the aromatics and veggies.
  • Seasoning of salt, and black pepper.
  • A splash of coconut milk or cream right before serving.

Optional Garnishes:

  • Fresh parsley – chopped, for freshness
  • A swirl of coconut cream or cashew cream
  • Toasted seeds or croutons – for added crunch

How To Make Spinach Soup

1. Sauté Aromatics

  • In a large pot, heat the olive oil over medium heat.
  • Once hot, add the minced garlic, ginger, celery, cumin, thyme, and diced onion.
  • Sauté the aromatics for 2 – 3 minutes, or until soft and translucent.
  • This step is crucial for building the depth of flavour in the soup.

2. Add Veggies

  • Add the green onion, cashews, and peas to the pot. Saute for a minute.
  • Now add chopped spinach leaves. Saute for a minute or till leaves become soft.

3. Add Stock

  • Pour in the vegetable stock, ensuring the veggies are submerged.
  • Bring the soup to a simmer and cook for 10 minutes over low heat.

4. Blend the Soup

  • Remove the pot from the heat and let it cool slightly before blending.
  • You can use an immersion blender for a smooth and creamy consistency, or transfer the soup in batches to a high-speed blender. Blend until completely smooth.

5. Add the Coconut Milk

  • Return the blended soup to the pot (if using a stand blender) and stir in the coconut milk. You can adjust the consistency at this stage by adding more vegetable broth if needed.
  • Add the salt, and pepper, to the soup. Stir well to combine. Taste the soup and adjust the seasonings as necessary.

Once your soup is at the perfect consistency, ladle it into bowls. Swirl in some coconut or cashew cream for an extra touch of creaminess. Garnish with fresh parsley, and top with toasted seeds, nuts, or croutons for a bit of crunch.

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My Tried and True Tips

  • Add Yukon Gold Potatoes : They are naturally creamy and will give your soup a smooth, creamy texture without needing any dairy.
  • Blender vs. Immersion Blender : A high-speed blender gives you a super silky texture.
  • Cashew Cream : Add a spoonful to the soup for additional creaminess.
  • Season with Nutritional Yeast : If you like cheesy flavours, add a tablespoon of nutritional yeast for a savoury boost.
  • Storage : Leftover soup can be stored in an airtight container in the fridge for up to 4 days, or in the freezer for up to 3 months.

More Vegetable Soup Recipes

  • Mushroom Soup
  • Green Peas Soup
  • Cauliflower Soup
  • Green Goddess Soup
  • Broccoli Almond Soup
  • Creamy Zucchini Soup
  • Lemon Coriander Soup
  • Tomato Couscous Soup
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Ingredients

  • ▢ 1 tablespoon light olive oil
  • ▢ 1 teaspoon cumin seeds
  • ▢ 1 tablespoon minced garlic
  • ▢ ½ tablespoon minced ginger
  • ▢ ½ teaspoon thyme
  • ▢ 1 stalk celery, finely chopped
  • ▢ 1 stalk green onion, chopped
  • ▢ 1 small size onion, finely chopped
  • ▢ ¼ Cup green peas
  • ▢ 6 – 8 chopped cashews
  • ▢ 2 Cup spinach leaves (palak)
  • ▢ 2 Cup vegetable stock ( get recipe )
  • ▢ 1 teaspoon salt
  • ▢ black pepper to taste
  • ▢ 1 tablespoon coconut milk

Instructions

  • In a large pot, heat the olive oil over medium heat.
  • Once hot, add the minced garlic, ginger, celery, cumin, thyme, and diced onion.
  • Sauté the aromatics for 2 – 3 minutes, or until soft and translucent. This step is crucial for building the depth of flavour in the soup.
  • Add the green onion, cashews, and peas to the pot. Saute for a minute. Now add chopped spinach leaves. Saute for a minute or till leaves become soft.
  • Pour in the vegetable stock, ensuring the veggies are submerged.
  • Bring the soup to a simmer and cook for 10 minutes over low heat. Remove the pot from the heat and let it cool slightly before blending.
  • You can use an immersion blender for a smooth and creamy consistency, or transfer the soup in batches to a high-speed blender. Blend until completely smooth.
  • Return the blended soup to the pot (if using a stand blender) and stir in the coconut milk. You can adjust the consistency at this stage by adding more vegetable broth if needed.
  • Add the salt, and pepper, to the soup. Stir well to combine. Taste the soup and adjust the seasonings as necessary.
  • Garnish spinach soup with coconut or cashew cream. For a bit of crunch, top with toasted seeds, nuts, or croutons.
  • Serve spinach soup warm.

Recipe Notes:

  • If you’re using frozen spinach, make sure it’s fully thawed before adding.
  • If you prefer a thicker soup, let it simmer for a few more minutes to reduce slightly. If you like a thinner soup, add more broth or water until the desired texture is reached.
  • The coconut milk adds richness and a subtle sweetness that complements the earthiness of the spinach.
  • Spicy Kick : For a little heat, add a pinch of cayenne pepper or red pepper flakes when seasoning the soup.
  • Add Other Vegetables : Feel free to toss in some other vegetables like carrots, or zucchini to boost the flavour and nutrition.
  • Use Different Greens : If you’re not a fan of spinach, try kale, chard, or arugula for a different flavour profile.
  • Protein Boost : Add some cooked lentils, chickpeas, or tofu to make the soup more filling and add extra plant-based protein.

Nutrition

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Skinny Spinach Soup Recipe

Equipment

  • stockpot or saucepan
  • Blender

Ingredients

  • 1 tablespoon light olive oil
  • 1 teaspoon cumin seeds
  • 1 tablespoon minced garlic
  • ½ tablespoon minced ginger
  • ½ teaspoon thyme
  • 1 stalk celery, finely chopped
  • 1 stalk green onion, chopped
  • 1 small size onion, finely chopped
  • ¼ Cup green peas
  • 6 - 8 chopped cashews
  • 2 Cup spinach leaves (palak)
  • 2 Cup vegetable stock ( get recipe )
  • 1 teaspoon salt
  • black pepper to taste
  • 1 tablespoon coconut milk

Instructions

  • In a large pot, heat the olive oil over medium heat.
  • Once hot, add the minced garlic, ginger, celery, cumin, thyme, and diced onion.
  • Sauté the aromatics for 2 – 3 minutes, or until soft and translucent. This step is crucial for building the depth of flavour in the soup.
  • Add the green onion, cashews, and peas to the pot. Saute for a minute. Now add chopped spinach leaves. Saute for a minute or till leaves become soft.
  • Pour in the vegetable stock, ensuring the veggies are submerged.
  • Bring the soup to a simmer and cook for 10 minutes over low heat. Remove the pot from the heat and let it cool slightly before blending.
  • You can use an immersion blender for a smooth and creamy consistency, or transfer the soup in batches to a high-speed blender. Blend until completely smooth.
  • Return the blended soup to the pot (if using a stand blender) and stir in the coconut milk. You can adjust the consistency at this stage by adding more vegetable broth if needed.
  • Add the salt, and pepper, to the soup. Stir well to combine. Taste the soup and adjust the seasonings as necessary.
  • Garnish spinach soup with coconut or cashew cream. For a bit of crunch, top with toasted seeds, nuts, or croutons.
  • Serve spinach soup warm.

Video

Notes

  • If you’re using frozen spinach, make sure it’s fully thawed before adding.
  • If you prefer a thicker soup, let it simmer for a few more minutes to reduce slightly. If you like a thinner soup, add more broth or water until the desired texture is reached.
  • The coconut milk adds richness and a subtle sweetness that complements the earthiness of the spinach.
  • Spicy Kick : For a little heat, add a pinch of cayenne pepper or red pepper flakes when seasoning the soup.
  • Add Other Vegetables : Feel free to toss in some other vegetables like carrots, or zucchini to boost the flavour and nutrition.
  • Use Different Greens : If you’re not a fan of spinach, try kale, chard, or arugula for a different flavour profile.
  • Protein Boost : Add some cooked lentils, chickpeas, or tofu to make the soup more filling and add extra plant-based protein.

Nutrition

Poha with green peas – a delicious Banarsi-style matar poha recipe from Uttar Pradesh. Be sure to watch the video!

Estimated reading time: 3 minutes

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  • What is Poha?
  • Two Ways To Make Chura Matar
  • Watch Matar Poha Video
  • Serving Suggestion
  • Storage Suggestion
  • Matar Poha Recipe

What is Poha?

Poha is the Hindi name for flattened rice or rice flakes. In many parts of the country, they are known as Chura or Chooda.

Poha is also one of the most loved Indian breakfast recipes with flattened rice (chura), vegetables, peanuts, and spices. It is an easy, vegan, gluten-free breakfast dish.

There are many poha recipes – kanda poha , batata poha, masala poha, Indori poha , and so on.

Poha with the addition of fresh green peas and a hint of sweetness is a winter delicacy in the Northern region of India. It is also also known as – Chura Matar, or Banarasi Chura Matar.

It is never prepared with frozen green peas . The soul of the dish is the taste of fresh green peas.

Why You’ll Love Matar Poha

  • gluten-free
  • one-pot dish
  • vegan and vegetarian
  • easy to cook and carry
  • wholesome and fulfilling
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Two Ways To Make Chura Matar

There are many ways to make matar poha.

  • Traditionally, Banarasi Chura Matar is made with freshly flattened rice flakes. They have a slightly sweeter taste and a mouth-melting texture. The fresh green peas are tossed with ghee, green chilli, and ginger combined with softened rice flakes (poha), salt, and sugar.
  • Then there is a modern version of the dish, commonly known as matar poha. It has mustard seeds, onion, and peanuts. I like to add a teaspoon of green chutney while making chura matar. Somehow, the trick always gives a unique taste to my matar poha.

Watch Matar Poha Video

Serving Suggestion

A few accompaniments must serve with poha – chai, green chutney , and aloo bhujia .

This Indian breakfast recipe can also be served as a tea-time snack with a hot cup of masala tea . I love the dishes that double as an excellent breakfast and a fulfilling evening snack.

On a busy weekday, I prepare a large batch of matar poha. Some of it we enjoy as breakfast, the leftover is packed for his office snack box , and the last bowl is saved for my evening cup of tea.

Storage Suggestion

Store matar poha in an airtight container with a lid. Keep it in the refrigerator. You can store it for 2 – 3 days. After 48 hours, the texture of poha becomes dry and chewy. A poha is best enjoyed warm or piping hot.

I prefer reheating it in a microwave for 1 – 2 minutes, covered with a cup of water on the side. The poha becomes steaming hot and moist. Its freshness is retained.

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More Green Pea Recipes

  • Methi Matar Malai
  • Green Peas Soup
  • Matar Paratha
  • Matar Ghugni
  • Matar Kachori
  • Matar Paneer
  • Matar Pulao
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Ingredients

  • ▢ 2 Cup Flattened rice (Poha)
  • ▢ 1 Cup green peas (Matar)
  • ▢ 1 Cup sliced onion
  • ▢ 1 – 2 green chillies, sliced
  • ▢ 2 teaspoon mustard seeds (rai)
  • ▢ 5 – 6 curry leaves
  • ▢ ¼ Cup peanuts
  • ▢ Salt to taste
  • ▢ 1 teaspoon red chilli powder
  • ▢ ½ teaspoon sugar (optional)
  • ▢ 1 teaspoon green chutney
  • ▢ 4 tablespoon cooking oil
  • ▢ few chopped coriander leaves
  • ▢ Juice of one lemon

Instructions

  • Place the flattened rice in a metal colander and rinse with water. Once it is moistened nicely. Set aside. Do not rinse the poha for too long else it will turn mushy.
  • Heat oil in a heavy bottom kadai. Add the mustard seeds and fry till the mustard splutters. Add curry leaves and green chilies to the oil, fry for 10 – 20 seconds.
  • Now add the sliced onion, peanut, and fry for 1 – 2 minutes or till the onion turns light golden in color.
  • Add the green peas and fry nicely for the next 5 minutes. Season with salt, sugar, and spices. Stir to combine.
  • Once the green peas are nicely cooked add the softened flattened rice (chura).
  • Add fresh coriander, lemon juice, and green chutney. Mix nicely and cover the pan with a lid. Allow the poha to cook for 2 – 3 minutes covered for the flavors to combine well. Turn off the heat.
  • Serve Matar Poha for breakfast or as a tea time snack topped with aloo bhujia.

Recipe Notes:

  • Try to use thick flattened rice (poha) for this recipe. The thin flakes of rice get mushy and do not tend to yield a fluffy matar poha.
  • At times, I add an equal amount of poha and peas in the chura matar. You can keep the proportion either 2:1 or 1:1.
  • Adding sugar is totally optional. But a hint of sweetness gives the flavors of the poha a perfect balance.The sweet tamarind chutney also gives a delicious taste to the matar poha.
  • If you are using frozen green peas, make sure to thaw them at room temperature before adding to the dish.

Nutrition

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