Creamy Soups Without the Cream

Creamy Soups Without the Cream

It’s easy to make a creamy soup without any dairy products. You can use cashews, rice, almond butter, cashew butter, or a plant milk such as almond, coconut, or hemp. You can add some arrowroot to thicken these soups, and you can blend part or all of the soup until it is creamy.

Creamy Curried Carrot Soup

Cashews or rice will thicken the soup and make it creamier.


  1. 2 Tbsp. extra-virgin olive oil1 yellow onion, chopped

  2. 1 tsp. sea salt

  3. 2 lb. carrots, cut into ½-inch pieces

  4. 2 garlic cloves, minced

  5. 5 cups vegetable stock

  6. ½ cup cooked brown rice or raw cashews, soaked 30 minutes and drained

  7. 2-inch-chunk ginger, peeled and chopped

  8. 1 Tbsp. curry powder

  9. 1 Tbsp. fresh lemon juice (½ lemon, juiced)

  10. Sea salt, to taste

  11. Freshly ground black pepper, to taste


  1. Add the olive oil to a large stock pot and heat over medium heat.

  2. Once the oil is heated, add the onion and salt, and sauté for 5 minutes.

  3. Then add the carrots and garlic, cover, and cook for 5 more minutes. After cooking the carrots, add the vegetable stock and the cooked rice or cashews.

  4. Bring the soup to a boil and reduce the heat. Allow it to simmer for 25 minutes. Separate the soup into batches and puree; make sure not to fill the blender too much!

  5. As you puree, add the ginger and curry powder into the soup. After the soup is pureed, stir in the lemon juice and season with salt and pepper to taste. Serves 6–8.

Creamy Spring Asparagus Soup


  1. ¼ cup extra-virgin olive oil

  2. 2 garlic cloves, chopped ½ cup onion, diced

  3. 5 cups fresh asparagus, cut into 1-inch pieces (2 bunches)

  4. 4 cups vegetable stock, to cover ¼ bunch parsley, roughly chopped

  5. 1½ tsp. sea salt (or more to taste)

  6. Freshly ground black pepper, to taste

  7. 1–2 cups coconut milk, or to taste

  8. 1 Tbsp. fresh lemon juice (½ lemon, juiced)

  9. Fresh purified water, as needed

  10. Chopped parsley for garnish to taste (optional)

  11. Vegan yogurt or vegan sour cream to taste (optional)


  1. In a large soup pot add the oil and heat over medium heat.

  2. Stir in the garlic and onion.

  3. Add the asparagus and just enough stock to cover the vegetables—but no more. You can add more later to thin the soup if necessary.

  4. Add the chopped parsley and season to taste with sea salt and fresh pepper.

  5. Bring the soup to a high simmer before covering the soup and reducing the heat to medium heat.

  6. Let it simmer for about 20 minute or until the asparagus are fork tender.

  7. Then remove the soup from the heat and use an immersion blender (or divide in batches and pour in your blender) to puree the soup.

  8. Once the soup is pureed, return it to the heat and add the coconut milk and lemon juice.

  9. Stir and heat through gently (don’t boil the pureed soup). Taste test and adjust seasonings.

  10. Garnish with fresh minced parsley or a spoonful of plain vegan yogurt or vegan sour cream. Serves 6.

Curried Creamy Green Pea Soup

Fresh green peas give this bright green soup a very different flavor from dried split peas. This soup is a great accompaniment to a Middle Eastern dish, and it is nice served with hummus or baba ganoush.


  1. 1 Tbsp. extra-virgin olive oil

  2. 1 medium yellow onion, chopped

  3. 1 medium red onion, chopped

  4. 4 garlic cloves, minced

  5. ½ cup cilantro, chopped

  6. 3 Tbsp. curry powder

  7. Sea salt to taste

  8. Freshly ground pepper, to taste

  9. 3½ cup fresh shelled peas

  10. 2 16-ounce packages frozen peas, thawed and drained

  11. 3-4 cups vegetable or chicken stock

  12. Cilantro, chopped, for garnish (optional)

  13. Toasted sunflower seeds (optional)

  14. Unsweetened vegan yogurt (optional)


  1. In a large soup pot over medium heat, add the oil and then sauté onions and garlic until translucent (about 5 minutes).

  2. Add the cilantro, curry, salt, and pepper.

  3. Cook over medium heat, stirring occasionally, for about 15 minutes.

  4. Add the peas and cook for 5 minutes. Add the stock and simmer for another 10 minutes. Let cool a bit. Divide into parts and puree until smooth and creamy.Ladle the soup into bowls and garnish with chopped cilantro and toasted sunflower seeds or a dollop of unsweetened vegan yogurt. Serves 4.

This passage is an excerpt from the book Souping is the New Juicing (Charisma House, 2017).

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