Broccoli and Spinach Soup

Broccoli
and
Spinach
Soup

Making home-made healthy soups can be a great weight-loss tool. Adding this delicious healthy broccoli and spinach soup to your diet will help improve your health, make you feel fantastic and help you lose weight!

Broccoli and Spinach Soup

Healthy eating is all about balance, and this delicious dish sums that up perfectly! This nutrient – packed soup is beautifully balanced by a small amount of cream, making it an indulgent dish without the guilt factor! Broccoli and spinach make a great pairing, and the mild flavours mean you can enjoy the health benefits of super greens in a piping hot bowl of deliciousness! 

Healthy Broccoli and Spinach Soup

If you are specifically trying to keep your fat intake low, then you can limit the fat in this dish by making some switches. If you are worried about the  cream, you can change it to half milk and half cream. You could also simply reduce the amount of cream in the recipe. However, we feel that this is delicious, healthy and filling soup made with dark green, cruciferous and leafy vegetables. The veggies balance out the dairy, making this a healthy and satisfying go-to lunch or light dinner. 

Health Benefits of Broccoli

Broccoli is a great choice for making a healthy soup for weight loss. It is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.

Broccoli contains the vitamins A, C, E and K as well as numerous B vitamins.  It also contains potent sulphur compounds which have been shown to prevent cancer cell growth and support heart health.

This makes broccoli soup a great option for weight loss, as it has many added health benefits from the organosulphur compounds.  

broccoli soup

Health Benefits of Spinach

For our Creamy Broccoli and Spinach soup, we chose to add spinach as well to increase the nutrient profile even further, without affecting the taste too much. Spinach has a mild flavour but packs a big punch when it comes to health.

Like all leafy greens, spinach is full of antioxidants which can help protect against cancer, and heart disease, and are beneficial for skin and eye health. It contains iron, calcium and magnesium, as well as vitamins C,K and E. 

The most notable nutrients in spinach are:

FOLATE (Folic acid)

Folate (also known as vitamin B9) is well known as a crucial vitamin during pregnancy. However, it is an essential nutrient for all of us. Folate is important for the production of new cells and can help prevent cell changes which can lead to cancer. Studies have shown that depressed patients often have lower levels of folate. Increasing folate intake may reduce the risk of depression, as well as improve cognitive function.

NOTE: Pregnant women and those trying to conceive should supplement with 400mcg of folic acid, as well as increasing their folate intake from their diet.

POTASSIUM:

Bananas may be the most famous source of potassium but spinach actually contains 839 mg per cup, beating bananas’ 500mg per cup.  According to the National Health and Nutrition Survey, less than 2% of people in the US are meeting their daily requirement of potassium. Adding spinach to every meal would be a great way to ensure that you are in the 2%!  Sufficient potassium intake can help prevent against stroke, preserve bone density – which protects against osteoporosis- and reduce blood pressure. In fact, a high potassium intake could decrease overall risk of mortality by as much as 20%, so meeting our recommended daily intake of 4700 mg is crucial.

Vitamin A:

Spinach is an excellent source of vitamin A, as well as other carotenoids, such as lutein and zeaxanthin, all of which have great benefits for eyesight.  These compounds are actually absorbed better when heated, so adding some cooked spinach as well as raw will increase the nutritional benefit.

spinach soup

There is no doubt that adding a healthy soup like this Broccoli and Spinach Soup to your diet is a great way to get nutrition into your day in a warm, delicious way! The soup should keep well in the fridge for a few days, as long as you store it in an airtight container. However it be more fresh and nutritious if you eat it on the day of preparation!

Variations:

  • For a vegan option, you can omit the cream and parmesan completely, or replace with a vegan alternative
  •  We have made this recipe with cauliflower instead of broccoli and it tasted just as delicious!
  • You can add spice to the broccoli and garlic mix to change the flavour profile: chili, turmeric and ginger all work well
  • For added protein you can top the soup with assorted seeds such as pumpkin, sunflower or flaxseeds. They also contain important omega 3 acids which are important for brain health

If you try any other variations, please let us know and we will give them a try too!

We hope you enjoy this delicious and healthy Broccoli and Spinach soup. Please let us know in the comments!

Creamy Broccoli and Spinach Soup

Deliciously creamy but healthy broccoli and spinach soup packed with nutrients. Makes a filling lunch or a light healthy dinner
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main Course, Soup
Keyword: Healthy
Servings: 4
Calories: 291kcal

Ingredients

  • 3 cloves garlic minced
  • 3 cups fresh broccoli chopped
  • 2 cups frozen spinach
  • 1 cup flat-leaf parsley chopped
  • ½ cup grated Parmesan or Romano cheese
  • 3 cups broth chicken, turkey, beef or veggie
  • 1 cup milk
  • 1 Tablespoon of half and half (single cream)

Instructions

  • To a large saucepan, add garlic and oil and sautee on low for a minute or two
  • Add broccoli and spinach and heat on medium for around 5 minutes, stirring frequently
  • Season with salt and pepper
  • Pour in broth and stir
  • Bring to a boil on medium heat, the reduce to medium-low and simmer for about 10 minutes
  • Add grated cheese, milk and cream
  • Sprinkle in parsley and stir again
  • Remove from heat
  • Allow to cool and then blend for a perfectly smooth texture
  • Enjoy!

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