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Nutrient-Rich Spring Soup Recipes


It’s not always easy to decide what to make for a meal in the spring. Some days the sun is shining and then the next you need your heavy jacket and boots again. For those iffy spring days, there’s no better meal to rely on than soup. Equally perfect for grey afternoons with a soft drizzling rain and warmer dry days, spring soup is a healthy and delicious meal choice.

This season, consider these four spring soup recipes:

Raw Cream of Carrot-Sweet Potato Soup
From the Fall in Love With Food Again archives, this Hallelujah Diet recipe for a smooth and hearty bright orange soup delivers on flavor and nutrition. Sweet potatoes make for a great source of fiber and are filled with manganese and vitamins A and C, according to Dr. Axe. This healthy form of carbohydrates has been shown to even blood sugar levels, help with weight loss and provide lots of antioxidants.


  • 4 carrots
  • 1 small onion
  • 1 bullion cube (No MSG)
  • Small sweet potato
  • 3 pinches fresh nutmeg
  • 1/2 cup rice milk
  • 3 cups hot water

Chop and dice carrots, onion and potatoes before blending. Combine all ingredients in Vita-Mix Machine or similar appliance until smooth. The hot water and blending will help to make this soup steamy and smooth. Serve warm and enjoy.

Sweet potato and carrot soup is rich in nutrients.Sweet potato and carrot soup is rich in nutrients.

Sun-Dried Tomato Basil Soup
For a sweet and zesty soup recipe, give this raw, gluten-free and vegan recipe from One Green Planet a try. It’s easy to make and can be served two different ways: chilled or heated to just 110 degrees, to preserve the vitamins. This recipe makes two servings, at under 250 calories per dish.


  • 4 ripe tomatoes
  • 5 sun dried tomatoes
  • 1 avocado
  • 1 cup of basil (loosely packed)
  • 1 small garlic clove
  • 2 teaspoons of olive oil
  • 2 teaspoons of apple cider vinegar
  • 2 teaspoons of maple syrup
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder
  • Some chopped basil and tomato for garnish (optional)

Soak sun-dried tomatoes for one to two hours until they are soft. Meanwhile, chop tomatoes, basil, garlic and once softened, the sun dried tomatoes. Keeping soak water, basil and garnish tomato aside, blend all ingredients. If needed, add more water until soup reaches the consistency you want. To serve cold, pour into bowls and garnish with basil and tomatoes.

If eating soup warm, continue to blend until it reaches desired temperature. You can also heat this soup over the stove top, on the lowest heat.

Leek Potato Soup
Rich in vitamins and antioxidants, leeks are a great allium vegetable to add to your diet, according to Dr. Mercola’s health blog. They’ve been shown to have properties that may help fight back against cancer and heart disease. If you’re new to using leeks in your meal preparation, consider this soup recipe from Earthyandy to get started. It’s packed with taste and filled with nutrients.


  • 5 or 6 large leeks sliced thin (6 cups)
  • 1 large yellow onion, sliced thin
  • 1 pound russet potatoes, diced
  • 3 tablespoons coconut butter (may be omitted)
  • 4 to 5 cups vegetable stock
  • 1/8 teaspoon freshly ground pepper
  • Salt to taste or squeeze lemon

Sweat the leeks and onion on the lowest heat for about 15 minutes with a cover, without letting them brown. Add potatoes until they become soft. Once these ingredients have cooled, add all to a blender and process until smooth. When soup has reached desired consistency, serve and top with a pinch of salt or squeeze of lemon.

Leeks can deliver a lot of nutritional benefits.Leeks can deliver a lot of nutritional benefits.

Raw Vegetable Soup
If you’re looking to reach nearly all your nutritional needs in one meal, consider this vegetable-packed spring soup from Superfood Evolution. It’s colorful, packed with minerals and filled with lots of herbs and spices for great flavor. This soup is even better when topped with kimchi or fennel seeds.


  • 2 cups nutritive herbal tea
  • 1 cup lacinato kale
  • 1 cup broccoli florets
  • 1/2 cup chopped fennel bulb
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped zucchini or yellow squash
  • 1/2 cup chopped bell pepper
  • 1/2 avocado
  • 8 yellow cherry tomatoes
  • 1/4 cup chopped celery
  • 1/2 clove of garlic
  • 2 teaspoons miso
  • 1 teaspoon kelp powder
  • 2 teaspoons Italian spices
  • 1/4 teaspoon sea salt or pink salt
  • 1/4 teaspoon black pepper

In a high speed blender, combine all ingredients and pulse until smooth. If needed, add more water for a creamier texture. Serve chilled and top with garnishes if desired.


  1. Phyllis Riddle March 20, 2018

    These soup recipes look great. Can you provide the actual carbohydrate grams per serving & the serving size?

    Thank you.

    • Melody Hord March 21, 2018

      Hi Phyllis,
      Hallelujah Diet used to calculate the nutritional facts in their recipes, but no longer does so.

  2. Annette March 22, 2018

    Wow! the raw vegetable soup looks good from all the ingredients. I love all types of veggies, but the potato
    soup I will have to try, that is one of my favorites. Thanks again for the recipes.

  3. Angela Solomon March 22, 2018

    Thank you for the recipes they look great!

  4. Jennifer March 27, 2018

    You can never go wrong with soup. Thanks for the great recipes.

  5. T Black April 2, 2018

    The Leek Potato Soup sounds really good. Will have to try that version. We love potato soup at our house. Thanks!

  6. CAROLYN B CALHOUN February 29, 2020

    I love soups. Especially fresh vegetable soups. Great recipies thanks.

  7. Can I freeze the Leek Potato soup? I can only eat carbs at night so I’m hoping I can freeze the leftovers.

  8. Annette Whitworth March 2, 2020

    Great recipes…I know the Hm will love to make these. I will pass it along. The Raw vegetable soup sounds real good.

  9. Connie March 2, 2020

    These soups look and sound delicious. The potato in some of the recipes helps make it creamy. I have never seen herbal tea in a soup recipe such as in the raw vegetable soup. All of these recipes require a blender. Blending makes the soup easy to digest and often more flavorful because the ingredients are blended together.

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