Spicy Raw Vegan Gluten-Free Mango-Ginger Soup

Raw vegan mango soup in white bowl

 The Spruce

Prep: 10 mins
Cook: 0 mins
Chill: 60 mins
Total: 70 mins
Servings: 2 servings
Nutrition Facts (per serving)
140 Calories
1g Fat
35g Carbs
3g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 140
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 35g 13%
Dietary Fiber 5g 17%
Total Sugars 27g
Protein 3g
Vitamin C 137mg 684%
Calcium 43mg 3%
Iron 1mg 6%
Potassium 503mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This deliciously sweet and spicy mango soup makes a refreshing first course to a vegan or vegetarian affair, but can also be a side dish to heartier vegan dishes or an innovative dessert whenever you're looking to wow your guests. Fresh mangoes, lime juice, chili peppers, ginger, and onions make a tasty and unexpected combination that is beautifully colorful, easy to prepare, and can become a new favorite go-to for busy weeknights or a brunch buffet. Best yet, because it keeps well in the fridge, you can make it ahead of time and use it when needed.

Fresh and healthy, this cold vegan soup recipe is suitable for gluten-free and raw food dietary preferences, as it has no animal-derived products and it's not heated up in any way. If you are not familiar with raw food diets but are looking for recipes to incorporate raw eating in your daily meals, the basic thing you need to know is that in this type of eating there is no cooking or heating of foods to over 118 F (48 C). This vegan diet allows all fruits and vegetables, sprouted legumes and grains, cold-pressed oil, raw nuts and nut butters, seaweed, some fermented fruits, and some dried fruits. Some raw foods diets include animal products such as raw eggs, dairy, meat, and fish.

The recipe uses two small chilis to add a kick to the soup, but if you're not keen on spicy food you can start with half, taste test, and add some more if needed. The soup can handle red or white onions, but choose a type of onion that is very pungent as it complements the flavor better than sweet onions. These same ingredients, minus the cold water, can be chopped in a food processor to a chunky texture and used as a vegan ceviche on top of raw crackers, or as a side salad to vegan bowls or light soups meals.


  • 1 large mango, peeled and pit removed

  • 1/2 medium onion, chopped

  • 1/2 cup cold water

  • 1 to 2 small chili peppers, minced

  • 1 medium lime, juiced

  • 1/2 teaspoon ginger, grated or minced

Steps to Make It

  1. Gather the ingredients.

  2. Process all ingredients together in a blender until smooth and creamy, adding a bit more or less water as needed.

  3. Chill for at least 1 hour before serving.

  4. Enjoy!