Healthy Spinach Cream Soup

Today, we are diving into a winner. An easy, delicious, and exceptionally simple recipe for healthy spinach cream soup! All boxes checked! Feeling like the most amazing person in the world? You will after making this soup. It’s my sneaky way of getting picky eaters to devour spinach or any leafy greens.

healthy creamy spinach soup

Why eat leafy greens?

Leafy greens are essential for a healthy diet, but let’s face it, getting kids (and sometimes even adults) to eat them can be a challenge. Packed with vitamins A, C, K, and minerals like calcium, potassium, and iron, they’re a must for healthy skin. After many attempts, I found the perfect way to sneak these green leafy friends, like spinach and kale, into meals: a creamy, delicious soup. And guess what? It’s super easy to make.

Some useful kitchen tools

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Dutch Oven – I bought my first Dutch oven few months ago, and since then we are totally inseparable! I don’t understand why, but everything tastes better and looks better when cooked in a Dutch oven. If you want to learn more about the  Dutch oven, read my post 9 Reasons Why you need a Dutch oven in your kitchen. However, using your regular pot is just fine!

What you need

Spinach: Fresh or frozen, don’t be picky. Spinach is packed with vitamins A, C, and K, along with iron and calcium. It’s great for your skin, bones, and overall health. Plus, it blends into the soup so smoothly that even picky eaters won’t notice it’s there!

Onion: Go for purple or yellow onions for a more intense and sweeter flavor. Onions are also great for boosting your immune system and fighting off colds.

Garlic: Use 3-4 cloves, or more if you love garlic. Garlic is a delicious antioxidant powerhouse. Alternatively, if you feel lazy, and prefer things simpler, add my homemade garlic paste

Vegetable Broth: Homemade broth is the best, but store-bought organic works well when you’re busy. Broth adds depth of flavor and is a great way to infuse your soup with extra nutrients. If you make your own, you can control the salt and add in extra veggies for even more goodness.

Lentils: I prefer pink, but green works too. Lentils are a fantastic source of protein and fiber, making them a great meat replacement. They help thicken the soup and keep you feeling full longer.

Carrot: One medium carrot – because what’s a soup without it?

Celery: Include some leaves for extra flavor. Celery is low in calories but high in vitamins and minerals. It also adds a nice crunch and a fresh taste to the soup.

Spices: Salt and pepper to taste, and fresh dill to elevate the flavors.

Olive Oil: Use light olive oil or substitutes with high heating point (e.g., avocado oil) for cooking the veggies.

Optional, but recommended: Some pumpkin seeds and sour cream for serving.

Healthy Spinach Cream Soup

Course: SoupsDifficulty: Easy
Servings

4

servings
Prep time

5

minutes
Cooking time

40

minutes
Total time

45

minutes

Try this easy, delicious, and exceptionally simple recipe for a healthy creamy spinach soup

Ingredients

  • For the soup:
  • 300-400g spinach (fresh or frozen)

  • ½ cup onion, finely chopped

  • 2-3 cloves garlic, minced

  • 4 cups broth

  • ½ cup lentils, washed well

  • 1 medium carrot, finely chopped

  • 1 stalk of celery (including leaves), finely chopped

  • Salt and pepper to taste

  • Dill, finely chopped

  • Olive oil, just a drizzle

  • For toping:
  • Some sunflower and pumpkin seeds to finish

Directions

  • In a Dutch oven (or large pot) over medium heat, warm 2-3 tablespoons of olive oil. Add the chopped onions, celery, and carrots. Cook until they soften, about 5 minutes.
  • Add the minced garlic, making sure it doesn’t burn.
  • Slowly add the broth and stir well. Cover and let it simmer on medium-low for 15 minutes.
  • Add the washed lentils and simmer for another 10 minutes to cook.
  • Add the spinach and cook for just 5 more minutes to retain all goodies.
  • Turn off the heat, sprinkle with dill, and let it rest for 5-10 minutes.
  • Transfer the veggies to a blender and pulse until creamy. Add extra broth if needed. Blend in a bit of olive oil or butter for flavor, and season with salt and pepper.
  • Toast some sunflower and pumpkin seeds in a pan on low heat for 2-3 minutes.
  • To serve and finish:
  • Pour the soup into a bowl, swirl in some sour cream, and sprinkle with toasted sunflower and pumpkin seeds.

Notes

  • Optional: You can crack an egg into the soup during the final 5 minutes of cooking and let it poach before turning off the heat.

Healthy Spinach Cream Soup

Course: SoupsDifficulty: Easy
Servings

4

servings
Prep time

5

minutes
Cooking time

40

minutes
Total time

45

minutes

Try this easy, delicious, and exceptionally simple recipe for a healthy creamy spinach soup

Ingredients

  • For the soup:
  • 300-400g spinach (fresh or frozen)

  • ½ cup onion, finely chopped

  • 2-3 cloves garlic, minced

  • 4 cups broth

  • ½ cup lentils, washed well

  • 1 medium carrot, finely chopped

  • 1 stalk of celery (including leaves), finely chopped

  • Salt and pepper to taste

  • Dill, finely chopped

  • Olive oil, just a drizzle

  • For toping:
  • Some sunflower and pumpkin seeds to finish

Directions

  • In a Dutch oven (or large pot) over medium heat, warm 2-3 tablespoons of olive oil. Add the chopped onions, celery, and carrots. Cook until they soften, about 5 minutes.
  • Add the minced garlic, making sure it doesn’t burn.
  • Slowly add the broth and stir well. Cover and let it simmer on medium-low for 15 minutes.
  • Add the washed lentils and simmer for another 10 minutes to cook.
  • Add the spinach and cook for just 5 more minutes to retain all goodies.
  • Turn off the heat, sprinkle with dill, and let it rest for 5-10 minutes.
  • Transfer the veggies to a blender and pulse until creamy. Add extra broth if needed. Blend in a bit of olive oil or butter for flavor, and season with salt and pepper.
  • Toast some sunflower and pumpkin seeds in a pan on low heat for 2-3 minutes.
  • To serve and finish:
  • Pour the soup into a bowl, swirl in some sour cream, and sprinkle with toasted sunflower and pumpkin seeds.

Notes

  • Optional: You can crack an egg into the soup during the final 5 minutes of cooking and let it poach before turning off the heat.

Have you made the recipe?

Please let me know how it turned out and share a photo on Instagram with a hashtag #chickinapron. I would also be happy to learn about any variations or substitutions you used. Your feedback and creativity absolutely inspire me! Thank you!

Want to try another healthy soup? Check this out

bowl of vegetable soup

Easy Vegetable Ginger Soup

Get ready to try our family’s legendary vegetable ginger soup! It is super easy to make, using simple ingredients, and is absolutely delicious. Trust me, this soup is so good it might just become the most popular dish in your home too.

3 Comments

  1. Pingback: Easy Vegetable Ginger Soup | Chick In Apron

  2. Pingback: Homemade Garlic Paste | Chick In Apron

  3. Pingback: Healthy Carrot Soup with Ginger and Turmeric | Chick In Apron

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