8-Ingredient Broccoli and Spinach Soup

Recipes / October 20, 2017

Broccoli Spinach Soup

With the weather turning and the leaves changing it means it’s officially soup season!

This fall, the AlgaeCal Kitchen brings you a simple and delicious 8-ingredient broccoli and spinach soup recipe. We wanted to make it easy to whip up a warming soup with as little ingredients as possible, without compromising taste! After a few tweaks, we think we’ve got it.

The two main standouts in this recipe are broccoli and spinach. Broccoli is one of the most popular cruciferous vegetables and is enjoyed worldwide in many cuisines. Research has shown that a diet rich in broccoli can play a role in the prevention of chronic diseases such as breast cancer, prostate cancer, and cardiovascular disease. It’s also rich in vitamin K, C, chromium, folate, and fiber!

Spinach is a calcium-rich food that also boasts vitamin K, vitamin A, manganese, folate, and magnesium. Research has shown it can help manage elevated blood pressure, decrease oxidative stress, and improve eye health. Together, along with leeks and parsley they give this recipe a beautiful, vibrant green color.

While this recipe has only a handful of ingredients, it does not lack in bone-building nutrients.

So check out the video below to see exactly how it’s done!

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Ingredients:

  • 1 small handful parsley, chopped
  • 2 tbsp. olive oil
  • 6 cups veggie broth (can also use low-sodium veggie broth or bone broth instead)
  • 1 bunch broccoli, chopped
  • 1 small russet potato, chopped
  • 5 ounces spinach, chopped
  • 2 small leeks, chopped
  • Pinch of both salt and pepper, plus more to taste

Broccoli Spinach Soup Aerial Shot

Directions:

  1. In a large pot over medium add the olive oil and then the leeks and potatoes.
  2. Add a pinch of salt and pepper. Stir occasionally until softened. About 5 minutes
  3. Add the veggie broth and broccoli. Simmer until tender – about 25 minutes
  4. Stir in the spinach until wilted. Transfer to a blender or hand blend until smooth.
  5. Add chopped parsley to top and season with additional salt and pepper to taste.

Try this broccoli and spinach soup alongside grilled sandwiches or a simple salad!

And, if you want to add a little kick, the following are some exciting add-ons: 3 tbsp. nutritional yeast (for a cheesy, vegan taste), 1 tsp. paprika (for an extra flavor dimension) and 1 fresh lemon, juiced (for an excellent source of vitamin C and immune booster).

Broccoli Spinach Soup with spoon

Nutrition Information

Gluten-Free, Dairy-Free, Vegan

Serves: 4

Per Serving Amount
Calories 203
Calcium 166 mg
Magnesium 60 mg
Total Fat 4.3 g
Protein 8.2 g
Fiber 7.4 g
Potassium 828 mg
Vitamin C 150 mg
Sodium 961 mg

*Swapping your veggie broth with low-sodium veggie broth will reduce the amount of sodium per serving. Also, bone broth (which will no longer make it vegan) is an excellent substitute as it’s low in sodium and will provide other bone-building minerals. 

Calculated with the USDA Food Composition Databases

Do you have a fall soup recipe that you turn to every year? Let us know in the comments below!

Comments
Charlotte Smith
Charlotte Smith

Sounds delishes but way to much sodium.

Monica
Monica

Hi Charlotte,

I typically try to make my own veggie broth, in which case the sodium is much lower per serving. However, if you use store bought the sodium per serving will be similar to what I’ve shown in the nutrition information above. So yes, definitely something to keep in mind!

– Monica

Kim
Kim

Thank you for this delicious sounding recipe…I will be making it this week.
Really appreciate the recipes and other good information you send.

Monica
Monica

Hi Kim,

Thanks for the feedback. Good to hear you’re enjoying the recipes and info 🙂

– Monica

Sally
Sally

This recipe sounds good. I might use a sweet potato instead of a russet potato for more nutrition.

Monica
Monica

Great swap, Sally. I’m sure that will be delicious!

– Monica

Bonnie
Bonnie

This recipe sounds yummy…….definitely will try it………..love broccoli and spinach. 🙂

Monica
Monica

Glad to know others love broccoli and spinach as much as I do 🙂

Thanks for taking the time to comment, Bonnie!

– Monica

Patti
Patti

Love all the ingredients, but what do you think about subbing the potato with cauliflower? If so, how much would you recommend? I also use organic low sodium veg broth.

Monica
Monica

Hi Patti,

I love cauliflower and think that would be a delicious and nutrient-dense substitute. I’d suggest adding half a small cauliflower (chopped) in place of the potato at first. Then if you find there’s room for more cauliflower, then you can definitely add it.

– Monica

Elaine
Elaine

Use Bone Broth which has vert low sodium and adds protein to the soup.

Monica
Monica

Hi Elaine,

That sounds like a great swap! Thanks for mentioning that. I’ll update the post to add that as an option 🙂

Appreciate the suggestion.

– Monica

Sherry
Sherry

Sounds yummy, you can not go wrong with broccoli AND spinach! Definitely will try this recipe.
Thank you for sharing .

thegardiner46
thegardiner46

I just made this soup and it is outstanding!! I put in a little garlic powder simply because I love garlic.
Thank you for a great recipe.

Monica
Monica

You’re welcome! So wonderful to hear this recipe was a hit. Garlic powder is a great choice :).
– Monica

Carol Williams
Carol Williams

Thank you Monica , will definitely give this one a go. Sounds great.

sharon
sharon

Thank you for the recipe. I have been looking for more ways to add more calcium to my diet and this will fit the bill! 🙂

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