Zucchini and Spinach Soup

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

Suggestions


If you're looking for a comforting and nutritious dish that embodies the essence of vibrant flavors, look no further than this delightful Zucchini and Spinach Soup. Perfect for any occasion, whether it's a cozy family dinner or a light starter for an elegant gathering, this vegetarian, gluten-free, and dairy-free soup promises to warm your soul while nourishing your body.

The rich green hue of the fresh baby spinach and coarsely chopped cilantro brings a refreshing brightness to the bowl, while the tender zucchini and potatoes add heartiness and depth to the flavor. Made with low-salt chicken broth, this recipe allows you to indulge in the wholesome goodness without worrying about sodium levels—a perfect choice for health-conscious individuals.

At only 143 calories per serving, this soup qualifies as a snack, starter, or even a light meal, making it incredibly versatile. The delightful melding of flavors transforms the humble ingredients into a luxurious bowl of goodness that both kids and adults will love. With a prep and cook time of just 45 minutes, you can easily whip up a batch, and it even tastes better the next day, making it an ideal option for meal prep. So grab your pot and blender, and get ready to savor every spoonful of this delectable soup!

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