raw avocado and spinach soup recipe

Raw Avocado and Spinach Soup

Creamy vegan-friendly soup consisting of avocado, spinach, and spring onions

This may well be the simplest soup you have ever made. Delicious, satisfying and quick to prepare it surely is worth a try.

All you need is a food blender and three key ingredients: avocado, spinach, and spring onions.

Before we go any further, however, it might be worth noting some of the nutritional facts and health benefits of these star ingredients.

  • Good source of dietary fibre
  • Good source of vitamins: vitamin A, B-vitamins, C, E and K
  • Good source of minerals: potassium, magnesium, phosphorus and iron
  • High in mono and poly-unsaturated fatty acids
  • Low in sugar
  • Good source of protein
  • Source of phytochemicals such as carotenoids which act as powerful antioxidants
  • Maintain healthy blood pressure levels
  • Reduce total cholesterol levels and promotes good cardiovascular health
  • Help support metabolism and aid in weight loss
  • Promotes good eye health
  • Reduce risk of cancer
  • Help nourish the skin
  • Promote healthy aging
  • High in iron, which helps to improve the quality of blood, restore energy and increase vitality
  • Contains vitamin K, which helps to maintain bone health
  • Good source of vitamin B2, folic acid, manganese, magnesium, as well as vitamin C and A known for promoting healthy skin and hair
  • Helps to reduce blood pressure due to its potassium content
  • Rich in phytochemicals (such as chlorophyll and carotenoids) which have anti-inflammatory and anti-cancerous properties
  • Promotes healthy digestive system and prevents constipation due to presence of fibre
SPRING ONION (scallion)
  • Has anti-bacterial, anti-viral and anti-fungal properties
  • Contains flavonoid antioxidants which help to prevent damage of DNA and cellular tissue by inhibiting the action of free radicals, and thus reducing the risk of cancer
  • A source of sulphur-containing compounds which can help to reduce cholesterol, blood pressure as well blood sugar levels. Such compounds have shown to help decrease the overall risk of coronary artery disease (CAD), peripheral vascular disease (PVD) and stroke
  • A source of vitamin C and K, both of which play a role in supporting good bone health (Vitamin C helps in the synthesis of collagen while vitamin K plays a role in maintaining bone density)
  • Contains the carotenoids lutein and zeaxanthin as well as vitamin A which all together help to maintain good eye health
  • A source of fibre which promotes healthy digestive system
  • A source of minerals such as copper, iron, manganese, magnesium, and calcium

And here comes the recipe:

RAW AVOCADO and spinach SOUP

raw avocado and spinach recipe

Serving Size: 2

    • 2 avocados
    • 2 handfuls of spinach , washed
    • 2 spring onions (scallions), washed and diced
    • 1 tsp of olive oil
    • Salt and pepper to season

raw avocado and spinach recipe


Place all the ingredients together with some hot water (about 1/2 cup) in a blender and process until smooth .Add more hot water little by little until you reach the desired consistency (I prefer mine slightly thicker and creamier).  Add the olive oil, salt and pepper to taste.

Serve while still warm and enjoy with wholemeal crackers or bread.

P.S  Feel free to spice things up by adding some dried cumin powder and/or minced garlic – just enough to satisfy your taste buds! 

References and further reading:

1.Hass Avocado composition and potential health benefits –http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

2. Nutrition Facts: Avocados, raw, all commercial varieties – http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

3. Avocados: Health Benefits, Risks and Nutrition Facts –  http://www.livescience.com/45209-avocado-nutrition-facts.html

4. 12 Proven Benefits of Avocado – http://authoritynutrition.com/12-proven-benefits-of-avocado/

5.  Spinach: Health Benefits, Uses, Precautions http://www.medicalnewstoday.com/articles/270609.php

6. The Health Benefits of Spinach – http://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach

7. 8 Health Benefits of spring onions we bet you didn’t know ! –http://www.thehealthsite.com/diseases-conditions/top-8-health-benefits-of-spring-onions/

8. Scallions nutrition facts – http://www.nutrition-and-you.com/scallions.html


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