5 Simple and Delicious Raw Soups for Spring

Our local weatherman says March 1st is “meteorological spring,” despite the snow on the ground. So, here is a collection of soup recipes that are packed with in season (and soon to be in season) goodies …

Asparagus Soup
serves 2 ~ $2.94 per serving
ingredients
  • 12 spears asparagus ($1.99)
  • 8 oz mushrooms ($2.29)
  • 2 avocados ($1.49)
  • 1 medium onion ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 cups water
The
flavor and color of this could be intensified by first dehydrating the
asparagus and mushrooms, but I wanted something light today. 
Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus. 
nutritional information:       calories: 430       fat: 32 gr      carbs: 30 gr      protein: 14 gr

 Carrot Avocado Soup
2 servings ~ $1.69 per serving
ingredients
  • 1 avocado, chopped ($.78)
  • 4 carrots, peeled and chopped ($.40)
  • 2 ribs celery, chopped ($.30)
  • 1/2 medium onion, chopped ($.10)
  • 1 clove garlic, pressed ($.05)
  • 1/2 teaspoon salt
  • 4 tablespoons olive oil ($.40)
  • 1 1/2 cups water for blending
  • 1/2 medium tomato, finely chopped($1.25)
  • 1 green onion, sliced ($.10)
  • 1/2 teaspoon olive oil

This soup is more hearty than I expected … quite robust and
satisfying, and super simple to make. Coarsely chop all the ingredients
to make blending easier. In a blender, add everything but the tomato and
scallion and teaspoon olive oil. Puree for a few to several minutes
until very smooth. In some blenders, the soup will start to warm up a
bit as it processes.

Garnish with chopped tomatoes and scallions, and drizzle with a bit of olive oil.

nutritional information:       calories: 481      fat: 42 gr      carbs: 28 gr      protein: 5 gr
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Green Pea Soup
serves 2 ~ $1.70 per serving
 

ingredients
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)

directions

  • Set
    aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
nutritional information:      calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr

 

Marinated Mushroom Soup
serves 3 ~ $2.28 per serving
ingredients
  • 12 ounces mushrooms ($2.69)
  • 1 medium onion ($.25)
  • 1 tablespoon olive oil ($.20)
  • 1 tablespoon agave ($.20)
  • 1 tablespoon balsamic vinegar ($.20)
  • 1 ripe avocado ($1.49)
  • 1 tomato ($1.00)
  • 1 clove garlic, pressed
  • 3 tablespoons olive oil ($.60)
  • 1 1/2 cup water to process
  • salt and pepper
  • 1 tablespoon olive oil ($.20)

I started by marinating and then dehydrating the mushrooms and chopped
onions. Mix together the olive oil, agave, and balsamic vinegar. Toss
with the sliced mushrooms and chopped onions and spread out on a lined
dehydrator sheet and dehydrate for about 2-3 hours.

Reserve a few mushrooms and onions for topping. In a blender, puree the
remaining mushrooms and onions, avocado, tomato, garlic, and olive oil,
adding about 1 1/2 cup water. Add as much water as necessary to make the
right consistency. I made mine pretty thick and creamy.

Top with the reserved mushrooms and onions, drizzle with a teaspoon of olive oil. 

nutritional information:      calories: 374       fat: 35 gr      carbs: 23 gr      protein: 5 gr 
 
Cream of Broccoli Mushroom Soup
serves 2 ~ $2.61 per serving
ingredients
  • 1 head broccoli, chopped ($.89)
  • 10 ounces mushrooms, sliced ($2.49)
  • 1 medium onion, chopped ($.05)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 clove garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • pinch of basil
  • 1 avocado ($1.49)
  • 1 1/2 cups water
  • red pepper flakes
  • salt and pepper
To
make this creamy and hearty, the veggies are marinated and
dehydrated just a bit before making the soup. Chop the broccoli and
onions and add it, along with the sliced mushrooms, to a container.
Whisk together the olive oil, agave, balsamic vinegar, garlic, salt,
and a touch of basil. Pour over the vegetables and shake or toss to
coat. Let marinate for about a half hour. Then pour into solid
dehydrator sheets and dehydrate for about another hour.
To
make the soup, set aside about a quarter of the marinated
vegetables. Take the rest and put in the blender with the avocado and
water. Puree until very smooth. Salt and pepper to taste if need,
and top with the reserved marinated vegetables and a bit of red
pepper flakes.
nutritional information:      calories: 320      fat: 22 gr      carbs: 30 gr      protein: 9 gr
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What meteorological spring looks like in my neck of the woods …

 How is your spring starting off?

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18 Responses

  1. Heather S. says:

    OMG, Lisa, you are SO creative and generous to share all these yummy and simple/easy recipes! I am still delving into your website (as you can see I am commenting on a post from March!) and getting so ancy to try all these wonderful-looking dishes! THANK YOU, THANK YOU!

  2. Anonymous says:

    I made the asparagus soup to a T and found it almost inedibly rich, even without dehydrating anything first. I'd make it again, but with one avocado and perhaps half the mushrooms as well.

  3. RovingWeaver says:

    I was wondering the same thing about the dehydrator. I'm in a hotel until the end of April for work. I brought my blender with me and told myself that I am putting money aside every week for a Vitamix, but I am not BUYING one unless I actually start using the blender for raw smoothies and other recipes before I buy yet another gadget (my juicer at home doesn't get used much). I don't have a dehydrator. If the hotel had an oven I could probably use that, but, well, it doesn't have one. I may just save the Cream of Broccoli Mushroom soup until I am back home and can at least dry them out in my oven, but it sounds so good I want to try it now. 🙂

    • Lisa Viger says:

      Hi RovingWeaver :). No, you don't have to dehydrate them. They're excellent just blended. Try it both ways!

      I've used a $20 blender for the last few years. The one I have is a replacement for another $20 blender I had that also lasted several years. That said, I'm planning on getting a Vitamix. The raw soups and smoothies are SO good, and I'm pretty sure I'll be enjoying them for many years.

  4. Anonymous says:

    I just bought a blender. Does one need a special type to make these soups. I don't have a dehydrator. Is that okay to make the soups where it says dehydrate?

    • Lisa Viger says:

      Hi Anon, it's fine to just blend them without dehydrating. Dehydrating a bit just seems to soften them up a little. What kind of blender did you get?

  5. Just a heads up, malwarebytes blocked something when I came to this site.

  6. jmaret says:

    I just ordered my Blendtec blender and can not wait for it to get here, so I can make some of these soups!!! I am just so excited!!! 🙂

  7. Kenn says:

    Just tried the Green Pea Soup for lunch and it's really tasty! I'm new to Raw but posts like this make it easy, affordable and yummy! 🙂

  8. kelli says:

    these soups look fantastic! it's soggy here but fairly warm for this time of year. i've already planted spinach and soon i'll be sowing the pea seeds. can't wait!

  9. Sara says:

    Can't wait to try some of these recipes. Your neck of the woods is beautiful!

  10. These all sound so yummy, thanks for posting 🙂