Fresh and Healthy Spinach Soup

Healthy spinach soup recipe in two white bowls

The Spruce / Diana Chistruga

Prep: 10 mins
Cook: 25 mins
Total: 35 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
131 Calories
3g Fat
20g Carbs
8g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 131
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 5mg 2%
Sodium 720mg 31%
Total Carbohydrate 20g 7%
Dietary Fiber 3g 10%
Total Sugars 8g
Protein 8g
Vitamin C 17mg 86%
Calcium 221mg 17%
Iron 2mg 11%
Potassium 750mg 16%
*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 fresh spinach soup is wonderfully nutritious and delicious. It's also easy to put together and can be ready in about 30 minutes, making it an ideal light lunch or a great starter for dinner.

This soup has a brilliant green color because half of the fresh spinach is reserved and blended into the soup after cooking. It's a great trick that also helps retain all of the nutrients found in fresh spinach. This recipe is also very versatile. It makes a warm and inviting soup for winter, but it is also wonderfully light, so it works in the summer as well. You can enjoy it for lunch with a simple salad or serve it with a complete dinner for the family.

No matter when you eat it, this soup is even better when served with a loaf of crusty, seeded whole grain bread. Add a dollop of fat-free sour cream or plain Greek yogurt for another dimension. If you want to serve this soup with dinner, consider lighter proteins such as sautéed or grilled fish, chicken, or pork.

Ingredients

  • 2 teaspoons olive oil

  • 1 medium potato, peeled and cubed

  • 1/2 medium onion, finely chopped

  • 1 stalk celery, finely chopped

  • 2 cloves garlic, minced

  • 2 cups chicken or vegetable broth

  • 2 cups fat-free milk

  • 1 (6-ounce) bag baby spinach, divided

  • Freshly ground black pepper, to taste

  • Kosher salt, to taste

Steps to Make It

  1. Gather the ingredients.

    Ingredients for low-fat spinach soup
    The Spruce / Diana Chistruga
  2. In a large saucepan or Dutch oven, heat the oil. Sauté the potato, onion, celery, and garlic for 5 minutes.

    Sauté garlic, onion and potatoes
    The Spruce / Diana Chistruga
  3. Add the chicken broth and fat-free milk. Bring to a boil, cover, and simmer on low for 10 minutes.

    Chicken broth and milk added to soup pot on a stove
    The Spruce / Diana Chistruga
  4. Stir in half the spinach, cover, and simmer for 10 more minutes.

    Spinach stirred into the soup
    The Spruce / Diana Chistruga
  5. Cool slightly, then transfer the soup to a blender. Work in two batches if necessary to keep the hot soup from over-flowing the blender as you blend. Alternatively, an immersion blender can be used to blend the soup in the pot. Add the remaining fresh spinach to the soup and blend until smooth.

    Spinach soup transferred to blender
    The Spruce / Diana Chistruga
  6. Taste for seasoning and serve.

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender a little less than half, vent the top, and cover with a folded kitchen towel while blending.

How to Store and Freeze

  • Spinach soup will keep for a few days in an airtight container in the fridge.
  • For longer storage, you can freeze spinach soup. Place in a freezer-safe container, leaving an inch of headroom, and freeze for up to two months. Defrost overnight in the fridge before reheating. Note that the soup will lose its bright green hue and may not be quite as creamy after being frozen.

Recipe Variations

  • If you want to make this soup dairy-free and vegan, simply swap out the milk for soy milk, almond milk, or another non-dairy milk and use vegetable stock or water.
  • This soup is easily adaptable to other herbs, both fresh and dried. Try a little bit of celery salt, chives, parsley, or ground cumin.
  • Swap out the onion for thinly sliced leeks or scallions.
  • Add a dollop of sour cream or yogurt for a bit of tangy creaminess.

How Do You Thicken Spinach Soup?

If your spinach soup isn't as thick as you'd like, add a little cornstarch to a small bowl along with a small amount of broth or water to make a paste. Add to the soup and simmer just until thickened. The next time you make spinach soup, try adding more potato or less broth for a thicker texture. You can also add sour cream or yogurt at the end for a creamier soup.