Creamy spinach soup

Vegetarian
Gluten Free
Popular
Health score
26%
Creamy spinach soup
75 min.
4
317kcal

Suggestions

Ingredients

  • 50 butter 
  • medium onion finely chopped
  •  garlic cloves finely chopped
  • medium potatoes peeled chopped
  • 450 ml vegetable stock 
  • 600 ml milk 
  • 450 pkt spinach fresh washed roughly chopped
  • servings lemon zest finely grated
  • servings nutmeg freshly grated to taste
  • tbsp double cream 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • ladle
  • blender
  • microwave

Directions

  1. Melt the butter in a large lidded saucepan, add the onion and garlic and fry gently for 5-6 minutes until softening. Stir in the potato and continue to cook gently for 1 minute.
  2. Pour in the stock and simmer for 8-10 minutes until the potato starts to cook.
  3. Pour in the milk and bring up to a simmer, then stir in half the spinach and the lemon zest. Cover and simmer for 15 minutes until the spinach has completely wilted down. Allow to cool for about 5 minutes.
  4. Pour the soup into a blender (preferably) or food processor, add the remaining spinach (this will keep the soup bright green and fresh tasting) and process until silky smooth you may need to do this in batches depending on the size of your machine. (The soup may now be frozen for up to 1 month. Defrost in the microwave or overnight in the fridge. The soup may lose some of its vibrancy on freezing, but the flavour wont be impaired.) Return to the pan and reheat. Taste and season with salt, pepper and nutmeg. You may like to dilute the soup with a little extra stock if too thick. Ladle the soup into bowls and swirl in the cream

Nutrition Facts

Calories317kcal
Protein12.47%
Fat55.52%
Carbs32.01%

Properties

Glycemic Index
93.94
Glycemic Load
11.82
Inflammation Score
-10
Nutrition Score
30.429999890535%

Flavonoids

Luteolin
0.84mg
Isorhamnetin
1.38mg
Kaempferol
7.79mg
Myricetin
0.43mg
Quercetin
10.45mg

Nutrients percent of daily need

Calories:316.99kcal
15.85%
Fat:20.4g
31.38%
Saturated Fat:12.51g
78.16%
Carbohydrates:26.45g
8.82%
Net Carbohydrates:21.87g
7.95%
Sugar:11.37g
12.64%
Cholesterol:58.15mg
19.38%
Sodium:682.93mg
29.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.31g
20.62%
Vitamin K:546.22µg
520.21%
Vitamin A:11519.39IU
230.39%
Manganese:1.22mg
60.77%
Folate:234.41µg
58.6%
Vitamin C:44.99mg
54.53%
Calcium:331.46mg
33.15%
Potassium:1151.15mg
32.89%
Magnesium:127.54mg
31.88%
Vitamin B2:0.48mg
28.17%
Phosphorus:265.8mg
26.58%
Vitamin B6:0.53mg
26.51%
Iron:3.62mg
20.13%
Vitamin E:2.77mg
18.45%
Fiber:4.58g
18.33%
Vitamin B1:0.24mg
16.17%
Vitamin B12:0.87µg
14.58%
Vitamin D:1.88µg
12.54%
Copper:0.24mg
12.12%
Zinc:1.53mg
10.21%
Vitamin B5:0.89mg
8.94%
Vitamin B3:1.62mg
8.1%
Selenium:5.07µg
7.24%