Spinach soup
Nutrition per serving
A bright green, velvety soup, rich in iron and folate thanks to the spinach. Light and comforting, creamy without cream thanks to a potato, it is a healthy dinner packed with greens.
Preparation: 10 min | Cooking: 15 min | Servings: 4 | Difficulty: Very easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 98 kcal · 5 g protein · 10 g carbohydrate · 4 g fat
Ingredients
Method
- Soften the onion and garlic.
- Add the diced potato and cover with water.
- Cook for 12 minutes, then add the spinach for 3 minutes.
- Blend until smooth with a pinch of nutmeg.
Nutritional benefits
Spinach is rich in iron, folate and antioxidants for very few calories, which makes this soup good for weight loss and a useful dish during pregnancy (folate). The potato gives creaminess without cream. Light, digestible and nourishing.
Variations and substitutions
- More protein: a poached egg or red lentils.
- Creamier: soft cheese or coconut milk.
- With herbs: parsley, chervil.
- Spinach and courgette mix.
Storage and making ahead
Keeps for 3 days and can be frozen. Blend straight after cooking to keep the green colour.
💡 Good to know
Wash the spinach very thoroughly, especially during pregnancy. Cook it for just a few minutes to preserve its colour and nutrients.
Read more
Discover more weight loss recipes · vegetarian recipes · gluten-free recipes · pregnancy recipes.
The foods in this recipe: spinach · potato · onion · garlic · olive oil.
You might also like these recipes: Carrot and red lentil soup · Quinoa, boiled egg and spinach salad · Red lentil dahl with spinach.
