⏱ 30 min total

Vegan Creamy Spinach and Artichoke Soup

Name: Vegan Creamy Spinach and Artichoke Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 4 oz Tofu; ½ tsp Lemon juice; ⅛ tsp Crushed red pepper flakes; ¼ tbsp Olive oil; ¼ small Onion; 1 ½ cloves, minced Garlic; 1 cup Vegetable broth; ¼ dash Salt; ¼ dash Black pepper; ⅜ cup Soymilk; ½ tbsp Nutritional yeast; ¼ package (10 oz) Spinach; ½ cup hearts Artichoke

Per 1 serving · 631 g · 13 ingredients

Calories

256

13%
of a 2,000 cal day

Protein
21g
30% of calories
Carbs
26g
37% of calories
Fat
10g
33% of calories

Portion

✓ Protein-dense
✓ Cholesterol free

At a glance

One serving of Vegan Creamy Spinach and Artichoke Soup (631 g) has 256 calories, with 21 g of protein, 26 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (37% of calories). It is high in protein (42% DV), dietary fiber (41% DV) and Vitamin A (52% DV). Keep an eye on sodium, which provides 59% of the daily value.

Per 100 g

41cal

very low energy density

Protein per 100 cal

8.1g

Net carbs

14g

carbs minus fiber

Fiber

12g

6.7 g sugar

High in

20%+ of the daily value

Protein42%
Dietary fiber41%
Vitamin A52%
Vitamin K237%
Riboflavin (B2)155%
Vitamin B629%

Good source of

10–19% of the daily value

Vitamin C16%
Vitamin E19%
Thiamine16%
Niacin19%
Pantothenic acid10%
Choline18%

Watch

20%+ of the daily value

Sodium59%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Drain and squeeze the tofu to remove excess liquid, then crumble it.
2
In a blender, combine the crumbled tofu, soy milk, nutritional yeast, lemon juice, red pepper flakes, and a pinch of salt and pepper. Blend until smooth, scraping down the sides as needed. Set aside.
3
Heat olive oil in a large pot over medium-high heat. Add diced onion and minced garlic, reduce heat to medium-low, and sauté until the onion is translucent, about 4-5 minutes.
4
Cook the frozen spinach according to package instructions, squeeze out excess liquid, and add to the pot.
5
Add artichoke hearts to the pot, season with salt and pepper, and sauté for another 2-3 minutes. Pour in the vegetable broth and stir to combine.
6
Add the tofu cream sauce to the pot and whisk until fully combined. Season with additional salt and pepper to taste.
7
Bring to a simmer over low heat, being careful not to boil. Simmer for 5-10 minutes.
8
Taste and adjust seasoning as needed. Serve hot.

Vitamins & minerals

Amounts for 1 serving (631 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	467 μg	52%
Vitamin C	14 mg	16%
Vitamin D	1 μg	7%
Vitamin E	3 mg	19%
Vitamin K	284 μg	237%
Thiamine	0.2 mg	16%
Riboflavin (B2)	2 mg	155%
Niacin	3 mg	19%
Vitamin B6	0.4 mg	29%
Folate (B9)	259 μg	65%
Vitamin B12	1 μg	32%
Pantothenic acid	1 mg	10%
Choline	100 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	464 mg	46%
Iron	4 mg	54%
Potassium	867 mg	18%
Magnesium	147 mg	35%
Phosphorus	285 mg	41%
Zinc	2 mg	18%
Copper	1 mg	70%
Manganese	2 mg	66%
Selenium	18 μg	34%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	5,004 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	50 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	1 μg	—
Vitamin D3	0 μg	—

Burning 256 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

49min
Walking (3.5 mph)
31min
Cycling (moderate)
21min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Vegan Creamy Spinach and Artichoke Soup?

One serving of Vegan Creamy Spinach and Artichoke Soup (1 serving) has 256 calories, which works out to 41 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Vegan Creamy Spinach and Artichoke Soup high in protein?

Yes. It has 21 g of protein per serving, and 30% of its calories come from protein (8.1 g of protein per 100 calories).

Is Vegan Creamy Spinach and Artichoke Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Creamy Spinach and Artichoke Soup?

1363 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Creamy Spinach and Artichoke Soup?

6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (631 g)

Calories256

% Daily Value*

Total fat 10g	13%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,363mg	59%
Total carbohydrate 26g	9%
Dietary fiber 12g	41%
Total sugars 6.7g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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