A comforting, velvety soup made entirely from nutrient-rich ingredients. This dairy-free version preserves the creaminess without the heaviness, making it ideal for light lunches, dinners, or as a starter.
Preparation Time
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
- Servings: 4 portions (about 1.5 cups each)
Ingredients
- 4 cups fresh spinach, tightly packed
- 1 medium zucchini, peeled and chopped (for creaminess)
- 1 small potato, peeled and cubed
- 1/2 onion, chopped
- 2 garlic cloves, minced
- 2 tablespoons extra virgin olive oil (or omit for oil-free version)
- 3 cups low-sodium vegetable broth
- 1/2 teaspoon ground nutmeg
- Salt and pepper to taste
- Optional garnish: chopped parsley, a swirl of coconut cream, or nutritional yeast
Instructions
- In a pot, heat olive oil over medium heat. Sauté onion and garlic for 3–4 minutes until translucent.
- Add chopped potato and zucchini. Cook for 2 more minutes, stirring occasionally.
- Pour in the vegetable broth. Bring to a boil, then lower heat and simmer for 15 minutes until vegetables are soft.
- Add the fresh spinach and cook for 2–3 more minutes, just until wilted.
- Remove from heat. Blend the soup (using a blender or immersion blender) until completely smooth.
- Return to the pot, season with salt, pepper, and nutmeg. Heat for 1–2 more minutes and serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 140 kcal |
| Protein | 4 g |
| Fat | 6 g |
| Carbohydrates | 18 g |
| Dietary Fiber | 4 g |
| Sodium | ~300 mg |
| Cholesterol | 0 mg |
Values based on recipe using olive oil and without added toppings.
Health Benefits
Cognitive and cardiovascular support
Spinach is rich in vitamin K, folate, and nitrates, known to support heart health and cognitive function.
Reference: USDA – FoodData Central | [Appel LJ et al., Hypertension, 2015]
Immune system and bone health
Spinach provides vitamin C, magnesium, and calcium, essential for immunity and skeletal strength.
Study: Weaver CM (2014). Nutrients that promote bone health. Nutrition Today.
Antioxidant-rich and anti-inflammatory
Contains lutein and beta-carotene, powerful antioxidants that help combat oxidative stress.
Source: Harvard T.H. Chan School of Public Health – Vegetables and Disease Prevention
Gut-friendly
Zucchini and potato add prebiotic fiber, supporting a healthy digestive tract and microbiota.
Cooking Tips
- Make it creamier: Add 1/4 cup canned coconut milk after blending for a richer texture.
- Enhance flavor: Sauté garlic until golden for a slightly roasted aroma.
- Meal prep: Keeps in the fridge for up to 4 days and freezes well for up to 1 month.
- Oil-free option: Sauté onion and garlic in a splash of water or broth instead of oil.
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