Raw Foods

Raw Creamy Garden Soup

10 Comments 28 November 2012

Raw Creamy Garden Soup

Is anyone missing summer about now? Just because the sky is gray doesn’t have to mean that the simple tastes and nutrients of summer have to disappear. A week after enjoying the decadence of Thanksgiving I am craving raw simplicity. Today is the perfect day to break out this Raw Creamy Garden Soup inspired by Diane, one of the Raw Foods Girls. When Diane says, “You have to try this soup. It’s the best raw soup I’ve ever had,” you’d be crazy not to listen.

You might remember this picture from the first time I tried Diane’s soup. It came with a stowaway.

Don’t worry, he’s not a part of the recipe.

Raw soups are easy to make. You just need a high powered blender like a Vitamix and a combination of raw veggies. My favorite part of raw soup is the concentration of nutrients and flavors in every spoonful. You can alter the ingredients based on what you have on hand. But if you want a good starting point, try this one.

Not only is it easy to make, but this soup is easy to pack for lunch in a mason jar. No heating required (or recommended).

Pour into a bowl or two, sprinkle with something crunchy like sunflower seeds or sprouts, and garnish with fresh herbs.

Raw Creamy Garden Soup

adapted from Diane’s Recipe


  • 1 c. water
  • 1/4 c. freshly squeezed orange juice
  • 4 c. chopped kale, packed
  • 1 apple, chopped
  • 1/2 c. fresh cilantro, packed (reserve some for garnish)
  • 2 T. light miso
  • juice of 1 lime
  • 1 clove garlic
  • 1/2 jalapeno with seeds
  • 1 green onion
  • 1 1/2 inches of fresh ginger
  • 1/2 c. sunflower seeds, soaked for 1 hour, rinsed, and drained (reserve a few for garnish)


1. Place all ingredients except sunflower seeds in the Vitamix and process until smooth.

2. Add the soaked sunflower seeds and blend again.

3. Pour soup into bowls and garnish with sunflower seeds and cilantro.

Serves 2

Delicious rawness.

Readers, dish!

  • Have you ever made raw soup?
  • What is your favorite raw soup ingredient?
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Your Comments

10 Comments so far

  1. Eileen says:

    Looks very nice – the apple and orange sound good with the veg and miso. Saved to my Try List. Thanks for posting!

  2. Except for the miso, I’m in! It looks amazing, and hehe on that stowaway! If he wants to eat it, you know it’s both natural and good. 😉


    • Heather says:

      Not a miso fan? Oh, it’s one of my favorite raw ingredients. It’s amazing what a tablespoon or two will do to the flavor!

      Oh that caterpillar freaked me out! I didn’t realize he was there until I was about to take a bite. We had just come from the farmers market. Fresh!

  3. I love the addition of the apple and orange here! awesome :)

  4. I expected to see typical gazpacho type ingredients, but this is SO MUCH MORE! The miso, the apples, the kale….I’m in love.

  5. amber says:

    Hi Heather,

    This looks incredible!! I will be featuring this beauty of a recipe this week on AFW!!

  6. Linda says:

    This looks flavorful, refreshing, and healthy. I’m curious though to know how it differs from a smoothie.

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A Curious Girl in the Gluten-Free World

I'm a curious girl, wife, teacher, fitness fanatic, gluten-free foodie, high-raw vegan, and Mama Cat living in NYC. I've made the transition from baking and cooking gluten-free to creating raw vegan recipes that are naturally gluten free. My gluten intolerance opened up my diet to a whole new world of nutritious plant-based foods. While I'm not 100% vegan, it's my favorite way to eat, and making and sharing raw foods makes me giddy. Living in the City has its joys and challenges, and I enjoy sharing my experiences with you.

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