Creamy Spinach and Zucchini Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Creamy Spinach and Zucchini Soup
65 min.
4
171kcal

Suggestions

Ingredients

  • 0.3 cup enoki mushrooms fresh sliced
  • servings ground pepper black to taste
  • tablespoon soya sauce low-sodium
  • large onion chopped
  •  potatoes chopped
  • cups tightly spinach leaves packed
  • cups water divided
  •  zucchini sliced

Equipment

  • sauce pan
  • blender

Directions

  1. Combine onion and 1/2 cup water in a large saucepan over medium-high heat; cook and stir until onion softens, about 3 minutes.
  2. Pour remaining water into saucepan; add potatoes, zucchini, and soy sauce. Bring the water to a boil, reduce heat to low, place a cover on the saucepan, and cook for 35 minutes.
  3. Stir spinach into the soup; season with black pepper. Continue cooking another 2 minutes; remove saucepan from heat.
  4. Blend soup in batches in a blender until completely pureed. Return pureed soup to saucepan and place over medium-low heat.
  5. Stir mushrooms into pureed soup; cook until the mushrooms are warmed through, about 5 minutes.

Nutrition Facts

Calories171kcal
Protein14.06%
Fat3.68%
Carbs82.26%

Properties

Glycemic Index
47.44
Glycemic Load
21.75
Inflammation Score
-9
Nutrition Score
21.618695799747%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
1.88mg
Kaempferol
2.48mg
Myricetin
0.06mg
Quercetin
10.3mg

Nutrients percent of daily need

Calories:170.98kcal
8.55%
Fat:0.74g
1.14%
Saturated Fat:0.19g
1.21%
Carbohydrates:37.24g
12.41%
Net Carbohydrates:31.09g
11.3%
Sugar:6.61g
7.34%
Cholesterol:0mg
0%
Sodium:196.62mg
8.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.36g
12.73%
Vitamin C:64.77mg
78.51%
Vitamin K:82.12µg
78.21%
Vitamin B6:0.8mg
39.86%
Manganese:0.72mg
36.07%
Potassium:1229.52mg
35.13%
Vitamin A:1705.04IU
34.1%
Folate:101.44µg
25.36%
Fiber:6.15g
24.61%
Magnesium:86.15mg
21.54%
Phosphorus:177.63mg
17.76%
Copper:0.35mg
17.52%
Vitamin B1:0.24mg
15.79%
Vitamin B3:2.93mg
14.63%
Vitamin B2:0.25mg
14.61%
Iron:2.4mg
13.34%
Vitamin B5:0.92mg
9.16%
Zinc:1.18mg
7.87%
Calcium:78.45mg
7.85%
Vitamin E:0.52mg
3.48%
Selenium:1.25µg
1.79%
Source:Allrecipes