Spicy Cajun Crab and Greens Soup

Dairy Free
Health score
35%
Spicy Cajun Crab and Greens Soup
45 min.
6
246kcal

Suggestions


Welcome to a culinary adventure that will tantalize your taste buds and warm your soul! Our Spicy Cajun Crab and Greens Soup is a delightful blend of flavors that brings the vibrant essence of Cajun cuisine right to your kitchen. Perfect for lunch or dinner, this dairy-free dish is not only satisfying but also packed with nutrients, making it an ideal choice for health-conscious food lovers.

Imagine the rich aroma of sautéed garlic mingling with the zesty Cajun seasoning, creating a fragrant base that sets the stage for the star of the show: succulent lump crabmeat. Each spoonful is a celebration of textures, from the tender spinach leaves to the hearty diced tomatoes, all swimming in a savory broth that’s both comforting and invigorating.

In just 45 minutes, you can whip up this delicious soup that serves six, making it perfect for family gatherings or cozy dinners with friends. With only 246 calories per serving, you can indulge without the guilt. The balance of protein, healthy fats, and carbohydrates ensures that this dish will keep you energized and satisfied.

So, gather your ingredients and get ready to impress your loved ones with a dish that’s as beautiful as it is delicious. Dive into the flavors of the South and let the Spicy Cajun Crab and Greens Soup become a new favorite in your recipe repertoire!

Ingredients

  • 0.3 cup flour 
  • ounce baby spinach 
  • teaspoons cajun spice 
  • 29 ounce tomatoes diced with caramelized onion, in juice canned
  • 2.5 cups bottled clam juice 
  • tablespoons thyme sprigs fresh chopped
  •  garlic clove pressed
  • pound lump crab meat 
  • 0.3 cup vegetable oil 

Equipment

  • bowl
  • sauce pan
  • ladle
  • whisk

Directions

  1. Whisk oil and flour in heavy large saucepan over medium-high heat until smooth and golden brown, about 3 minutes.
  2. Add enough Cajun seasoning to season to taste and stir 30 seconds.
  3. Add clam juice and stir until smooth.
  4. Add tomatoes with juices. Reduce heat to medium-low and simmer 3 minutes.
  5. Add spinach, thyme, and garlic and simmer until spinach is just wilted, about 1 minute.
  6. Add crabmeat and simmer until heated through, stirring gently. Season to taste with salt and pepper. Ladle soup into bowls and serve.

Nutrition Facts

Calories246kcal
Protein27.32%
Fat36.74%
Carbs35.94%

Properties

Glycemic Index
32.83
Glycemic Load
3.19
Inflammation Score
-10
Nutrition Score
29.722173815188%

Flavonoids

Apigenin
0.07mg
Luteolin
1.29mg
Kaempferol
1.82mg
Myricetin
0.15mg
Quercetin
1.82mg

Nutrients percent of daily need

Calories:245.81kcal
12.29%
Fat:10.24g
15.76%
Saturated Fat:1.54g
9.6%
Carbohydrates:22.55g
7.52%
Net Carbohydrates:19.34g
7.03%
Sugar:6.77g
7.52%
Cholesterol:31.75mg
10.58%
Sodium:1208.28mg
52.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.14g
34.28%
Vitamin K:158.43µg
150.89%
Vitamin B12:6.83µg
113.89%
Vitamin A:3587.12IU
71.74%
Copper:0.89mg
44.3%
Selenium:30.23µg
43.19%
Vitamin C:34.83mg
42.22%
Zinc:5.05mg
33.65%
Folate:118.2µg
29.55%
Manganese:0.52mg
25.88%
Phosphorus:228.33mg
22.83%
Magnesium:86.23mg
21.56%
Vitamin B6:0.42mg
20.95%
Potassium:702.34mg
20.07%
Iron:3.56mg
19.79%
Vitamin E:2.65mg
17.69%
Vitamin B3:2.69mg
13.47%
Vitamin B2:0.22mg
13.11%
Fiber:3.21g
12.86%
Calcium:126.63mg
12.66%
Vitamin B1:0.18mg
12.22%
Vitamin B5:0.59mg
5.87%
Source:Epicurious