Ingredients for Spinach Soup
Here’s a list of ingredients you’ll need to make a flavourful spinach soup:
- 2 cups of fresh spinach leaves (washed and chopped)
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 medium potato, peeled and diced
- 3 cups of vegetable stock or water
- 1/2 cup of milk or cream (optional, for a creamier texture)
- 1 tablespoon of olive oil or butter
- Salt and black pepper, to taste
- A pinch of nutmeg (optional, for added flavour)
- Croutons or fresh cream, for garnish
Step-by-Step Recipe
Step 1: Prepare the Ingredients
- Wash the spinach thoroughly to remove dirt or grit.
- Chop the spinach, onion, and garlic. Dice the potato for faster cooking.
Step 2: Sauté the Vegetables
- Heat olive oil or butter in a large pot over medium heat.
- Add the chopped onion and garlic, sautéing until fragrant and translucent.
- Add the diced potato and cook for 2-3 minutes.
Step 3: Cook the Spinach
- Add the chopped spinach to the pot and stir until wilted (about 2 minutes).
- Pour in the vegetable stock or water and bring the mixture to a boil.
- Reduce the heat and let it simmer for 10-15 minutes, or until the potatoes are tender.
Step 4: Blend the Soup
- Allow the soup to cool slightly, then blend it until smooth using an immersion blender or a regular blender.
- Return the soup to the pot and reheat gently.
- Stir in the milk or cream for a richer texture (optional).
Step 5: Season and Serve
- Season the soup with salt, black pepper, and a pinch of nutmeg if desired.
- Serve hot, garnished with croutons or a drizzle of fresh cream.
Nutritional Information of Spinach Soup
Spinach soup is not only delicious but also a powerhouse of nutrition. Here are the key health benefits:
1. Rich in Iron and Calcium
Spinach is an excellent source of iron, which helps in the formation of red blood cells, and calcium, essential for strong bones and teeth.
2. Low in Calories
A bowl of spinach soup contains approximately 100-150 calories, making it a great choice for weight management.
3. High in Vitamins
Spinach is packed with Vitamin A, which supports eye health, and Vitamin C, which boosts immunity.
4. Abundant in Antioxidants
Spinach is rich in antioxidants like lutein and zeaxanthin, which help protect your body from free radicals.
5. Promotes Heart Health
The potassium content in spinach helps regulate blood pressure, while its fibre supports cardiovascular health.
Tips for a Healthier Spinach Soup
- Use low-sodium vegetable stock to reduce salt intake.
- Add other greens like kale or celery for a nutritional boost.
- Skip the cream for a lighter version of the soup.
Don’t forget to share this recipe with your friends and family, and let us know your favourite twists on spinach soup in the comments below. Happy cooking!
