Fat-Free Spinach Soup

Ingredients

• 1onion, diced
• 2celery ribs, diced
• 2russet potatoes, cubed
• 198 g (7 oz)diced green chiles
• 2 clovesgarlic, minced
• 2.5 ml (½ tsp)salt
• 2.5 ml (½ tsp)garlic powder
• 2.5 ml (½ tsp)thyme
• 2.5 ml (½ tsp)oregano
• 2bay leaves
• 55 g (½ cup)riced cauliflower
• 946 ml (4 cups)low-sodium vegetable broth
• 454 g (16 oz)baby spinach
• 1.25 ml (¼ tsp)nutmeg
• to tastepickled jalapeños, optional, for garnish

Instructions

1. 1

   Start the vegetables

   Put the onion, celery, potatoes and green chiles in a large soup pot with a splash of vegetable broth.

2. 2

   Soften the vegetables

   Cook over medium heat for 5 minutes, until the vegetables begin to soften.

3. 3

   Add the seasonings

   Stir in the garlic, salt, garlic powder, thyme and oregano. Cook for 1 minute.

4. 4

   Simmer the soup

   Add the bay leaves, cauliflower and remaining vegetable broth. Stir, cover and cook for 10 minutes.

5. 5

   Wilt the spinach

   Add the spinach, stir and cover. Cook for 6 minutes, stirring occasionally.

6. 6

   Season to taste

   Stir the soup and taste it for seasoning, then add the nutmeg.

7. 7

   Blend until smooth

   Working in batches, transfer the soup to a blender and blend until smooth and creamy.

8. 8

   Serve the soup

   Serve with pickled jalapeños if you like, over rice or with crusty bread.

What is spinach soup?

Spinach soup is a simple vegetable soup in which leafy greens are cooked with stock and often blended into a smooth bowl. This American-style version combines spinach with potatoes, celery, onion and green chiles.

Potatoes and cauliflower give the blended soup body, while the chiles add a gentle savoury tang. With no oil or cream in the ingredient list, its smooth texture comes from the vegetables themselves.

Nutrition and macros by portion

The nutrition label shows one serving as written: 95 calories, 4g protein, 18g carbs, 1g fat.

The potatoes provide most of the carbohydrates, while spinach and the other vegetables contribute fibre and a little protein. The soup contains very little fat as written; vegetable broth and the added salt are the main contributors to sodium. Serve it with rice or bread for a more filling plate, or add a protein-rich side such as beans.

The vegetables that build the soup

Potatoes: russet potatoes break down readily when cooked and help make the finished soup creamy after blending.

Spinach: a full 454 g bag may look like a lot, but it wilts substantially as it cooks. Add it after the other vegetables have had time to soften.

Green chiles: these bring a mild pepper flavour; the exact heat can vary by tin, so taste before adding extra jalapeños at the table.

Cook the base before blending

Initial softening: the onion, celery, potatoes and chiles cook for 5 minutes with just a splash of broth. Stir now and then so the vegetables cook evenly.

Covered simmer: once the garlic and dried herbs have had a minute to become fragrant, add the broth and cauliflower and cook covered for 10 minutes. This gives the vegetables time to become tender before the spinach goes in.

How to get a smooth texture

Tenderness: check that the potato pieces are soft enough to pierce easily before blending. If they are still firm, they may leave the soup unevenly textured.

Blending: work in batches and avoid filling the blender too high, as hot soup can expand when blended. Secure the lid and follow your blender's instructions for hot liquids.

Finish with spinach and nutmeg

Spinach: stir it into the hot soup and cook covered for 6 minutes, stirring occasionally, until wilted.

Nutmeg: add it after cooking and blending is not yet underway, as directed, then taste the soup. Check the seasoning before serving, since the broth and tinned chiles can vary in saltiness.

Serving ideas

Rice: spoon the soup over rice for a heartier meal that takes its cue from the recipe's serving suggestion.

Bread: serve it with crusty bread for dipping. Pickled jalapeños make a sharp, spicy garnish; keep them separate so everyone can add as much as they like.

Recipe notes & tips

• Cut the potatoes into similarly sized cubes so they soften at roughly the same pace.
• Use only a splash of broth at the start; add the measured remaining broth with the cauliflower.
• Stir the spinach occasionally as it wilts so it heats evenly.
• Blend in batches and leave room for the hot soup to move safely.
• Taste before adding extra salt, especially if your broth or chiles are already salty.

Variations

• More heat: Add extra pickled jalapeños at the table.
• Extra vegetables: Stir in additional spinach and allow it to wilt before blending.
• Herb change: Use a different dried herb in place of the thyme or oregano.
• Chunky finish: Blend only part of the soup and stir it back into the pot.
• Heartier serving: Spoon the soup over cooked rice as suggested in the recipe.

Common mistakes to avoid

• Large potato pieces: They may remain firm after the simmer; cut them into even cubes.
• Skipping the tender check: Blend only when the potatoes are easily pierced, or simmer longer first.
• Overfilling the blender: Hot soup can expand; blend in batches and follow the appliance's hot-liquid guidance.
• Adding spinach too early: It needs only the final 6 minutes of cooking, so add it after the covered simmer.
• Seasoning without tasting: Broth and tinned chiles differ in saltiness; taste before adjusting.

How to store

Cool the soup promptly and store it in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; loosen with a little broth or water if it has thickened. Freeze in portions for up to 3 months, though the texture may change slightly after thawing.

Frequently asked questions