Zucchini and Spinach Soup

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

Suggestions


Introducing a delightful and nourishing dish that will warm your soul: Zucchini and Spinach Soup! Packed with wholesome ingredients, this vegetarian, gluten-free, and dairy-free recipe is not only very healthy but also bursting with flavor. Perfect as an appetizer or a light meal, this soup brings together the fresh taste of zucchinis and the vibrant earthy notes of spinach, creating a comforting bowl that is both satisfying and nutritious.

With just a handful of simple ingredients, you'll be amazed at how quickly this soup comes together. The sweet sautéed onions lay a rich base, while the russet potatoes add a creamy texture when blended. The bright green spinach and refreshing cilantro not only enhance the flavor profile but also provide a stunning visual appeal. Each serving is only 143 calories, making it an ideal choice for those looking to indulge without guilt.

Whether you're serving it as a starter at your next dinner party, enjoying it as a light snack, or simply looking for a tasty way to incorporate more vegetables into your diet, this soup is sure to impress. It's easy to prepare, and leftovers can be made ahead and stored for a quick meal throughout the week. So grab your pot and blender, and let’s make a bowl of Zucchini and Spinach Soup that your taste buds will thank you for!

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