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Energy Soup (raw, vegan, gluten-free, nut-free)

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I am slow coming to raw soups.  Not because they are raw, I think mainly because I am not a large soup eater over all.  But they are starting to appeal to me more and more.

When it comes to soup, I am looking for substance, creaminess, mouth-feel and one that brings a mouth full of bud-popping flavors.  For this I needed some inspiration and that is when I stumbled upon www.gracegrove.com.  I think it was was the only recipe on their site but it was interesting enough to get my wheels turning.  So I took the recipe and made several modifications to fit my tastes.  If you try it, I would love to hear your results!  There are so many nutrient ingredients in this recipe that I am not sure which one to point out.


Yields: 5 cups

  • 1/2 cup lemon juice
  • 1 cup  water
  • 1/2 – 1 Tbsp dulse flakes
  • 1 raw untoasted nori sheet torn into smaller pieces
  • 1 cup cherry tomatoes
  • 2 1/2 cups fresh raw spinach leaves
  • 2 stalks celery, rough chopped
  • 1 medium peeled zucchini
  • 1 1/4 cups fresh basil, pack fairly well in measuring cup
  • 1/2 cup raw hemp seeds
  • cayenne powder to taste
  • 3 1/8 oz avocado, add last (1/2 medium avocado)
  • Add at the very end after you taste test. Seaweeds offer a salty flavor so it may not be needed


  1. Put all of the ingredients in a high speed blender EXCEPT for the avocado, blend until nice and incorporated.
  2. Now add in the avocado.  It is possible to over process avocados in recipes and it will change the consistency. So blend gently.

Nutritional Value: for complete recipe

  • Calories: 459
  • Fat: 32 grms
  • Fiber: 14.7 grms
  • Carbs: 7.6 grms
  • Protein: 22 grms



Other Optional Flavor-Enhancing Ingredients:

  • 2-4 cloves garlic
  • ¼ cup sun-dried tomatoes (presoaked 20 minutes)
  • 1 green onion
  • 1 red pepper cored & peeled
  • 1 cored apple, organic
  • 1 tsp Spirulina powder

Pour in bowl and serve with some of your favorite toppings:

  • Cubed avocado
  • Spirulina powder
  • Dulse granules
  • Chopped tomato
  • Chopped basil
  • Chopped parsley
  • Minced onion
  • Chives/Green onion
  • Nori Sheet pieces

For on-the-go lifestyles, store the soup in a few jars and take one with you to the office, traveling or running errands.  If it has been refrigerated, it is advisable to allow a couple of hours to adjust to room temperature before consuming.

7 thoughts on “Energy Soup (raw, vegan, gluten-free, nut-free)

  1. Gabriela says:

    I just came across your website.And I’m glad I did.Gave me a lot of answers.

  2. Maricarmen says:

    What are dulse flakes?

    • amie-sue says:

      Hello Maricarmen,

      Dulse is a red seaweed harvested in the cool waters along Atlantic coast of Canada and also along the shores of Ireland and Norway. It can be eaten raw, roasted, fried, dried, or roasted, or as a thickening agent for soups.

      It helps to alkalize our bodies and contains 10 to 20 times more bioavailable minerals and vitamins than land vegetables. There is a lot to this little ingredient. You can Google it and find tons of great information on it. Have a great evening, amie sue

  3. Nathalie says:

    Hello Amie Sue

    Thank you for such beautiful recepies, I love your site. I just made your Energy soup and it is delicious. The only comment I have to make is that next time I make it I’ll put less lemon juice pehaps 1/4 cup would be enough. I found myself puckering but I added a little more avocado to make up for it as well as garlic. I’ve made numerous recepies from your site and they are all excellent.
    Once again Thank You!

    • amie-sue says:

      Good evening Nathalie. So nice to hear from you. I really love it when people leave comments after trying the recipes. I am happy to hear that you enjoyed the soup, even while puckering hehe. Thank you again for sharing and have a wonderful holiday season! amie sue

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