This bright green spinach and zucchini soup recipe is easy to make and tastes great. It is low in calories and nutritious while retaining a creamy texture and great flavor.

It is low in calories and fat, high in fiber, and rich in many vitamins and minerals especially vitamins A, B₉, C, and K, magnesium, manganese, iron, and calcium.

Health benefits of zucchini and spinach

Zucchini

Zucchini (Cucurbita pepo) is a summer squash part of the Cucurbitaceae plant family, known as gourds. While many refer to it as a vegetable, zucchini is technically a fruit. Other names for a zucchini include courgette and baby marrow. They range in color from dark emerald green to a yellowish shade.

The numerous advantages of zucchini will urge you to incorporate this summer vegetable into your diet. It has a distinct nutritional profile with vitamin C, pyridoxine, manganese, and potassium.

Zucchini is high in antioxidants and fiber and low in calories. It has numerous health benefits, such as boosting digestive health and promoting eye health.

Spinach

Spinach (Spinacia oleracea) is a leafy green vegetable from Persia. It belongs to the amaranth family and is related to beets and quinoa.

Spinach is loaded with antioxidants and nutrients such as vitamins A, C, and K, iron, folate, and potassium.

The reason why spinach is considered a superfood is because of the loads of nutrients and low calories that it possesses. Spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

What kind of salt should I use?

Sea salt is commonly promoted as being healthier than table salt. However, the nutritional composition of sea salt and table salt is the same. Sea salt and table salt have comparable sodium contents. Use a small amount of whichever salt you want.

PRECAUTION:

• Kidney stones form when there is an excess of acid and calcium oxalate. Spinach contains calcium and oxalate. Those who are more likely to develop kidney stones should eat less spinach.
• Spinach is rich in vitamin K₁, which is necessary for blood clotting. Consuming too much spinach may interfere with blood-thinning drugs.

Note: For a healthy soup, use homemade vegetable broth. Check these recipes for homemade vegetable broth using veggie scrapes and vegetable broth using whole vegetables.

Other soup recipes:

Cold-Fighting Chicken Soup Recipe

Pumpkin Soup Recipe – Quick, Easy, and Healing

Spinach Zucchini Soup Recipe

Note: Examine the nutrition label for an overview of this recipe’s nutritional profile. A nutrient is considered low if the label lists less than 5% of its daily value, while 20% or more is considered high. In general, you should limit your intake of saturated fat, cholesterol, and sodium while increasing your fiber, vitamins, and minerals intake.

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Spinach Zucchini Soup Recipe

Author: Dr. Meri Cooking Method: Sauteing, Simmering Cuisine: Any Courses: Appetizer, Soups Recipe Keys: L Low calorie L Low Fat Vegan V vegetarian

Difficulty: Beginner Prep Time 5 min Cook Time 15 min Total Time 20 mins

Servings: 5 Calories: 83

Dietary:

L Low calorie L Low Fat V Vegan V Vegetarian

Description

This bright green spinach and zucchini soup recipe is easy to make and tastes great. It is light and nutritious while retaining a creamy texture and great flavor.

Ingredients

Scale

1/2x 1x 2x 3x

• 2 tablespoons olive oil
• 1 large onion (chopped)
• 2 garlic cloves (chopped)
• 3 large zucchinis (chopped)
• 1 large bunch of spinach (about 12 oz or 340 g)
• 4 cups vegetable broth
• ¹⁄₄ freshly ground black pepper
• 1 teaspoon salt

Garnish

• yogurt or coconut cream

Instructions

1. Wash the zucchinis thoroughly and cut them without peeling them. You can use a veggie chopper to cut your vegetables easily and quickly.

2. Cut off the thick stems of the spinach and discard. Clean the spinach well by soaking it in water to loosen any sand or dirt. 

3. Heat the olive oil in a large, thick-bottomed pot over medium-high heat. When the oil is hot (but not smoking) add the garlic and onions and sauté for a few minutes along with a pinch of salt - just until they soften up a bit.

4. Stir in the zucchini and sauté for a few minutes. Add the broth. Bring to a simmer and cook until the zucchini is soft throughout roughly 10 minutes.

5. Stir in the spinach, and wait for it to wilt, just 10 seconds or so.

6. After taking the soup off the stove, allow it to cool slightly. Blend the soup in the pot using an immersion blender or use a stand blender instead. If necessary add water and salt.

   Garnish with yogurt or coconut cream if desired.

Nutrition Facts

Serving Size 280 g (9.9 oz)

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Amount Per Serving

Calories 83kcal

Calories from Fat 47kcal

% Daily Value *

Total Fat 5.3g9%

Saturated Fat 0.8g4%

Sodium 349mg15%

Total Carbohydrate 3g1%

Dietary Fiber 2g8%

Sugars 3g

Protein 2g4%

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Vitamin A 6316 IU

Vitamin C 23.1 mg

Calcium 74 mg

Iron 1.92 mg

Vitamin K 307.6 mcg

Folate 129 mcg

Magnesium 56 mmol

Manganese 0.69 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This soup can be prepared ahead of time and warmed in individual servings.

Keywords: Spinach, zucchini, soup, healthy, vegan, vegetarian, easy, quick, dinner, nutritious, delicious, low fat, low calorie