Arugula Soup

Vegetarian
Gluten Free
Health score
30%
Arugula Soup
45 min.
6
105kcal

Suggestions


Welcome to a deliciously nutritious journey with our vibrant Arugula Soup! This soup is not only a feast for the eyes but also a wholesome delight, perfect for anyone seeking a vegetarian and gluten-free option that doesn’t skimp on flavor. With just 45 minutes of prep and cooking time, you can serve a sumptuous dish to your family or guests that’s as pleasing to the palate as it is healthy.

At the heart of this recipe is baby arugula—a peppery green known for its unique flavor profile and abundance of vitamins. Combined with aromatic herbs and a touch of creamy evaporated milk, this soup achieves a delightful balance of creaminess and freshness. Each bowl is garnished with a dollop of plain Greek yogurt and a sprinkle of sliced chives, adding a touch of elegance and a burst of flavor that elevates this dish to the next level.

Whether served as an elegant starter, a satisfying snack, or a light antipasti, this soup brings warmth and comfort that will surely impress. With only 105 calories per serving, you can indulge without guilt. Embrace the art of healthy cooking with this delightful Arugula Soup and share a moment of culinary joy with those you love!

Ingredients

  • 10 ounce baby arugula 
  • tablespoons chives sliced
  • teaspoon cornstarch 
  •  garlic clove chopped
  • 0.3 cup herbs like: thym mixed chopped (such as mint, chives, parsley, and tarragon)
  • 0.5 cup nestle® carnation® evaporated lowfat milk low-fat
  • cups chicken broth low-sodium
  • tablespoon olive oil 
  • medium onion chopped
  • tablespoons greek yogurt plain

Equipment

  • bowl
  • sauce pan
  • whisk
  • immersion blender

Directions

  1. Heat olive oil in a large saucepan over medium-low heat.
  2. Add onion and garlic; cook until translucent (5 minutes). Stir in cornstarch; whisk in chicken broth and evaporated milk; bring to a simmer. Stir in arugula and mixed chopped herbs until wilted; cover and set aside 5 minutes. Use an immersion blender to blend until smooth. Divide among 6 bowls; garnish each with 2 tsp plain Greek yogurt and 1 tsp sliced chives.

Nutrition Facts

Calories105kcal
Protein30.82%
Fat35.71%
Carbs33.47%

Properties

Glycemic Index
34
Glycemic Load
0.8
Inflammation Score
-8
Nutrition Score
9.9569565213245%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
3.02mg
Kaempferol
16.71mg
Myricetin
0.02mg
Quercetin
7.53mg

Nutrients percent of daily need

Calories:104.63kcal
5.23%
Fat:4.49g
6.91%
Saturated Fat:0.81g
5.04%
Carbohydrates:9.47g
3.16%
Net Carbohydrates:8.34g
3.03%
Sugar:4.54g
5.05%
Cholesterol:4.13mg
1.38%
Sodium:113.17mg
4.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.72g
17.44%
Vitamin K:59.28µg
56.45%
Vitamin A:1219.85IU
24.4%
Vitamin B3:3.44mg
17.21%
Folate:51.78µg
12.94%
Potassium:428.13mg
12.23%
Phosphorus:117mg
11.7%
Vitamin C:9.52mg
11.54%
Calcium:110.65mg
11.06%
Manganese:0.21mg
10.42%
Vitamin B2:0.15mg
8.68%
Copper:0.17mg
8.68%
Iron:1.31mg
7.28%
Magnesium:28.82mg
7.21%
Vitamin B12:0.31µg
5.1%
Vitamin B6:0.1mg
5.09%
Fiber:1.13g
4.53%
Zinc:0.57mg
3.78%
Vitamin E:0.55mg
3.7%
Vitamin B5:0.27mg
2.73%
Vitamin B1:0.03mg
2.3%
Selenium:1.39µg
1.98%
Source:My Recipes