8-Ingredient Broccoli and Spinach Soup

Recipes / October 20, 2017

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Broccoli Spinach Soup
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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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8-Ingredient Broccoli and Spinach Soup

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).

Gluten-Free, Dairy-Free, Vegan

Course Soup
Servings 4
Calories 173 kcal

Instructions

  1. In a large pot over medium heat add the olive oil and then the chopped 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.

Recipe Notes

*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. 

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
  • 1 pinch salt plus more to taste
  • 1 pinch pepper plus more to taste
Nutrition Facts
8-Ingredient Broccoli and Spinach Soup
Amount Per Serving
Calories 173 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1500mg 63%
Potassium 855mg 24%
Total Carbohydrates 23g 8%
Dietary Fiber 5g 20%
Sugars 6g
Protein 6g 12%
Vitamin A 100.8%
Vitamin C 179.8%
Calcium 11.2%
Iron 13.5%
* Percent Daily Values are based on a 2000 calorie diet.

Broccoli Spinach Soup with spoon

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

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Comments
Tamaar Mannroh
Tamaar Mannroh

Spinach (and also collard greens, rhubarb, beet greens and some beans) is high in calcium but also in oxalic acid. Oxalic acid binds calcium in the intestins so it can no longer be absorbed by the blood and get into the bones. Or do you have a different view on this matter?

Monica AlgaeCal
Monica AlgaeCal

Hi Tamaar,

Yes, we have a dedicated post on this topic that you can read here: https://www.algaecal.com/expert-insights/oxalic-acid/. Simply put, most individuals do not need to limit their intake of these types of foods – explained further in the post linked.

– Monica

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! 🙂

Carol Williams
Carol Williams

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

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

Sherry
Sherry

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

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

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

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

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

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

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

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