Low Fat Cream of Spinach Soup
Indulge in a warm, velvety bowl of Low Fat Cream of Spinach Soup, the perfect blend of comfort and health. This easy-to-make recipe combines the earthy goodness of fresh spinach with the aromatic duo of sautéed onion and garlic, simmered in low-sodium vegetable broth for a wholesome base. A touch of skim milk and a cornstarch slurry create its creamy texture without the added fat, while a pinch of nutmeg brings a delightful hint of spice. Ready in just 30 minutes and packed with nutrients, this guilt-free soup is ideal for light lunches or an appetizer that won't weigh you down. Whether you're looking for a heartwarming vegetarian option or simply a healthy twist on a classic, this recipe hits the mark. Perfectly seasoned and deliciously smooth, it’s sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 500 grams fresh spinach
- 1 medium-sized onion
- 2 cloves garlic clove
- 750 ml low-sodium vegetable broth
- 250 ml skim milk
- 2 tablespoons cornstarch
- 1 tablespoon olive oil
- 1 pinch nutmeg
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the fresh spinach thoroughly under cold running water to remove any dirt and grit. Drain and set aside.
Peel and finely chop the onion. Peel and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for about 3-5 minutes until the onion is soft and translucent.
Add the fresh spinach to the pot and cook for another 2-3 minutes, stirring occasionally, until the spinach is wilted.
Pour in the low-sodium vegetable broth, and bring the mixture to a boil. Reduce the heat and let it simmer for about 5 minutes.
In a small bowl, mix the cornstarch with 2 tablespoons of the skim milk until smooth. Stir the cornstarch mixture into the pot, then add the rest of the skim milk.
Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender and blend until smooth, returning it to the pot afterward.
Add the pinch of nutmeg, salt, and black pepper to the soup, and stir well. Adjust seasoning to taste.
Continue to simmer the soup for another 3-5 minutes until it thickens slightly.
Serve hot, garnished with a sprinkle of freshly ground black pepper if desired.
Nutrition Facts
Calories |
521 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2117 mg | 92% | |
| Total Carbohydrate | 72.3 g | 26% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 23.3 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 889 mg | 68% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 1347 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
