Today, I am diving into a winner recipe – easy, delicious, and exceptionally simple recipe for healthy spinach cream soup. All boxes checked! You will feel like the most amazing person in the world after making this spinach soup. It’s my sneaky way of getting picky eaters to devour spinach or any leafy greens.
How This Spinach Soup Recipe Happened
Getting my kids to eat greens used to feel like a challenging lengthy negotiation. Salads got pushed around the plate, and the spinach I bought with the best intentions usually ended up wilting in the back of the fridge. Until I started blending a pot of lentil and veggie soup with a big handful of spinach, swirled in some sour cream, and sprinkled toasted seeds on top. The bowls came back empty, and nobody asked what was in it. What a win.
The best part is that there is no cream in this creamy spinach soup at all. The red lentils cook down soft and blend into a silky, comforting soup. It all comes together in one pot in about 30 minutes, works with fresh or frozen spinach, and is a great way to use up that bag of greens before it turns bad.
Why Everyone Should 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 often be a challenge. Packed with vitamins A, C, K, and minerals like calcium, potassium, and iron, they are 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.
Why You’ll Love This Spinach Soup Recipe
I love this spinach soup because it is simple, healthy, and very easy to make. You need simple, everyday ingredients to make it, plus it turns a big pile of leafy greens into something everyone actually enjoys eating.
The soup is creamy and the spinach blends in so smoothly that even picky eaters do not notice it right away. That is my favourite part. It is one of those recipes that quietly does its job and gets more greens into everyone’s bowls.
It is also a great spinach soup recipe for busy days, because everything cooks in one pot and blends into a smooth, creamy texture with very little effort. Fresh or frozen spinach both work, so you can make it with whatever you have on hand. And since it freezes well, it’s easy to make a double batch and have a quick delicious dinner ready for another night.
Few Useful Kitchen Tools for This Spinach Soup Recipe
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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, if you don’t have a Dutch oven yet, using your regular pot is just fine.
Blender: You need a hand blender to blend the soup right in the pot, so there’s no pouring hot soup back and forth. A regular blender works too, just blend in batches so you get that nice creamy smooth texture.
What You’ll Need for This Healthy Soup Recipe
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 flavour. 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 are busy. Broth adds depth of flavour 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 is what you need, because what’s a soup without it?
Celery: Include some leaves for extra flavour. 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 flavours.
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: Easy4
servings5
minutes40
minutes45
minutesTry 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.
How I Like to Serve This Spinach Soup
I usually serve the spinach soup hot with a dollop of sour cream on top and a small handful of toasted pumpkin seeds for a bit of crunch. It adds just enough contrast without changing the flavour too much. If I want to make it more filling, I serve it with a slice of toasted bread or a simple grilled cheese on the side. That combination always works. For kids, I keep it very simple and skip the toppings. Once it is blended smooth, they usually have no problem eating it.
Make This Healthy Soup Recipe Your Own
This healthy cream spinach recipe is easy to adjust based on what you have. You can add kale along with the spinach or swap part of the spinach for other leafy greens. If you like stronger flavours, add more garlic or a bit more dill. If you prefer it milder, just keep everything light. You can also make the soup thicker by adding some lentils or thinner by adding extra broth or water.
Tips for Successful Spinach Soup
Season at the end – Broths vary a lot in saltiness, so taste after blending before adding salt.
Don’t overcook the spinach – Even few minutes make a difference. Properly cooked spinach keeps the soup a bright.
Adjust the thickness – Add more broth for a lighter soup, or simmer uncovered for few extra minutes for a thicker texture.
Add a squeeze of lemon – A bit of lemon juice right before serving brightens all the flavours.
Easy Variations
Add an egg – Crack an egg into each bowl of hot soup, or poach eggs in the pot for the last few minutes before blending and serve them on top.
Swap the greens – Kale, Swiss chard, or a mix of whatever greens you have all work.
Make it vegan – Use olive oil instead of butter and top with dairy-free yogurt or just the seeds.
Make it heartier – Add a small diced potato with the lentils for an extra thick, cozy bowl.
Healthy Spinach Soup FAQ
Is there cream in this spinach cream soup?
No cream at all. The blended lentils make it creamy. The sour cream on top is optional and totally up to you.
Can I use frozen spinach?
Yes, no need to thaw. Add it straight from the freezer and give it a couple of extra minutes.
Can I use green lentils instead of red?
Yes. Simmer them for about 20 minutes until soft. The soup will be slightly less silky, but still delicious.
Can I freeze spinach soup?
Absolutely. It can stay in the freezer for up to 3 months.
Is spinach soup healthy?
Yes. It’s full of greens, fiber, and plant protein, and the creaminess comes from lentils instead of heavy cream, which saves a few calories.
Can I make it ahead?
Yes, it tastes even better the next day. Make a batch and you have lunch sorted too.
Did You Make This Recipe?
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Hi, I’m Biba, the creator of Chick in Apron!
As a busy mom and food blogger, I am passionate about making cooking fun and stress-free. I share simple, delicious recipes that are quick and easy to prepare, along with helpful kitchen hacks to save you time.
So, let’s turn cooking into something you enjoy with tasty meals and handy tips to make kitchen tasks a breeze! ✨
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