Zucchini and Spinach Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Zucchini and Spinach Soup
45 min.
8
143kcal

Suggestions


Welcome to a delightful culinary experience with our Zucchini and Spinach Soup! This vibrant and nourishing dish is perfect for anyone looking to enjoy a healthy, vegetarian meal that is both gluten-free and dairy-free. With a health score of 75, this soup is not only delicious but also packed with nutrients, making it an excellent choice for a starter, snack, or even a light meal.

Imagine the comforting aroma of sautéed onions mingling with the fresh, earthy scents of zucchini and spinach as they simmer together in a rich, low-salt chicken broth. This soup is a celebration of wholesome ingredients, featuring tender russet potatoes and a generous handful of fresh cilantro that adds a burst of flavor. Each bowl is a warm hug, perfect for chilly evenings or as a refreshing appetizer for gatherings.

Ready in just 45 minutes, this recipe serves eight, making it ideal for family dinners or meal prep for the week ahead. With only 143 calories per serving, you can indulge guilt-free while enjoying the creamy texture achieved through blending. Whether you’re a seasoned cook or a kitchen novice, this Zucchini and Spinach Soup is sure to impress your taste buds and nourish your body. Dive into this healthy delight and savor every spoonful!

Ingredients

  • ounce baby spinach 
  • 1.5 cups cilantro leaves coarsely chopped
  • cups chicken broth ()
  • 0.3 cup olive oil 
  • medium onion chopped
  • 12 ounce baking potatoes peeled thinly sliced
  • 1.5 pounds zucchini trimmed cut into 1/2-inch-thick rounds

Equipment

  • pot
  • blender

Directions

  1. Heat oil in large pot over medium heat.
  2. Add onions; sauté until soft, about 8 minutes.
  3. Add zucchini and potato; stir to coat.
  4. Add 4 cups broth and bring soup to boil. Reduce heat to medium-low, cover, and simmer until potato is soft, about 15 minutes. Working in batches, puree soup in blender until smooth, adding some spinach and cilantro to each batch. Return puree to same pot. Thin with more broth by 1/4 cupfuls, if desired. Season soup with salt and pepper. (Can be made 1 day ahead. Chill until cold, then cover and keep refrigerated. Rewarm soup before serving.)

Nutrition Facts

Calories143kcal
Protein13.8%
Fat46.45%
Carbs39.75%

Properties

Glycemic Index
23.84
Glycemic Load
6.99
Inflammation Score
-9
Nutrition Score
16.019565229831%

Flavonoids

Apigenin
0.01mg
Luteolin
0.17mg
Isorhamnetin
1.38mg
Kaempferol
1.54mg
Myricetin
0.08mg
Quercetin
8.57mg

Nutrients percent of daily need

Calories:143.18kcal
7.16%
Fat:7.89g
12.14%
Saturated Fat:1.25g
7.82%
Carbohydrates:15.2g
5.07%
Net Carbohydrates:12.77g
4.64%
Sugar:3.82g
4.25%
Cholesterol:0mg
0%
Sodium:63.74mg
2.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.27g
10.55%
Vitamin K:120.59µg
114.85%
Vitamin A:2367.26IU
47.35%
Vitamin C:26.47mg
32.08%
Manganese:0.46mg
22.81%
Potassium:675.27mg
19.29%
Vitamin B6:0.38mg
18.8%
Folate:74.7µg
18.67%
Vitamin B3:2.66mg
13.3%
Magnesium:46.6mg
11.65%
Phosphorus:110.94mg
11.09%
Vitamin B2:0.18mg
10.7%
Vitamin E:1.59mg
10.6%
Copper:0.19mg
9.71%
Fiber:2.42g
9.69%
Iron:1.65mg
9.18%
Vitamin B1:0.1mg
6.96%
Calcium:53.31mg
5.33%
Zinc:0.69mg
4.59%
Vitamin B5:0.37mg
3.66%
Vitamin B12:0.12µg
1.97%
Selenium:0.72µg
1.02%
Source:Epicurious
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