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Cream of Spinach Soup
cream of spinach soup

Cream of Spinach Soup

Hi!  I’m Cindy from Intentionally Eat!  I used to eat junk food and drink 2 liters of soda a day, but I’ve changed my ways, lost 125 pounds and now, I’m all about healthy!

I’m here today to celebrate fall with a healthy version of Cream of Spinach Soup!

Cream of Spinach Soup



I originally wrote this recipe for my Geeky friend, Angie Pedersen of @kcgeeks, so you’ll see lots of references to Star Wars, but if you’re not a fan of the franchise I promise you will still like this soup.

So, what does Cream of Spinach Soup and Star Trek have in common?  Only that it was a favorite of Spock.  Well, I could be stretching it a little, I know Spock’s favorite was Plomeek soup.  However, I think if he would have tasted this variation of Barkaya Marak, he would approve.

cream of spinach soup

This Cream of Spinach Soup is based on a soup called Barkaya Marak

Chekov thought Barkaya Marak tasted like cream of spinach, but knew that it was legume based, somewhat similar to a peanuty flavor. However for my version, I decided to go with a more traditional cream of spinach soup.

I know Spock was vegetarian since Vulcans are a non-violent species.  In the episode, All Our Yesterdays, he admits to eating animal flesh and regrets it.  As a vegan myself, I tend to think Spock was a vegan, too.  I don’t believe he would approve of dairy products since it harms the animals that are forced to produce it.  Hence, this soup variation is vegan and non-violent.

I like my soups a little on the thick side, so I happen to have leftover mashed potatoes and I threw them in.  If you haven’t tried it, it works wonderfully.  On a side note, mashed potatoes are particularly delish in a bean soup.  If you don’t have any leftover mashed potatoes (or mashed cauliflower), then you can always use arrowroot powder to thicken it.  I prefer arrowroot powder over cornstarch because it results in a clearer, shinier texture.  If you decide to use dairy milk in this soup be sure to use cornstarch instead of arrowroot otherwise you will end up with gooey soup.

cream of spinach soup Cream of Spinach Soup Ingredients

2 Tbsp vegan butter

1/2 cup onion, chopped

1 garlic clove, minced

8 oz frozen spinach or 2 cups fresh spinach, finely chopped

3 cups vegetable broth

2 cups non-dairy milk (I used almond)

1 cup mashed potatoes (a great use for leftovers)

and/or 1 Tbsp arrowroot powder

1 tsp apple cider vinegar

salt & pepper to taste


cream of spinach soup


Cream of Spinach Soup Directions

  1. In a pot melt vegan butter over medium heat.
  2. Saute onion for 5 minutes.
  3. Add garlic and saute 1 minute.
  4. Add frozen or fresh spinach and saute for 2 -3 minutes
  5. Add vegetable broth and non-dairy milk.  Cook for 15 minutes.
  6. Add mashed potatoes or mix 1/4 cup cold water with 1 Tbsp arrowroot powder and add to thicken the broth.
  7. If you want the soup to be a beautiful green color, blend.
  8. Season with apple cider vinegar, salt & pepper.

Serve warm.  Top with vegan sour cream, vegan cheese, or croutons.

Tips:  1. I chose to remove half of the soup from the pot and blend it.  Then I added it back to the pot.  It gives it a bright green color, plus adds to the creaminess.

2.  You can use dairy butter and milk, however keep in mind that it will add fat and cholesterol.

Live long and prosper!  Enjoy and Intentionally Eat!

cream of spinach soup


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  1. Village Bakery

    Great recipe, Cindy. Made this last night and it was fantastic. Loved it! -Joe

    1. Cindy Author

      So glad you enjoyed it!

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