Broccoli and Spinach Soup

This broccoli and spinach soup is a bright green, velvety soup made with plenty of broccoli, a big handful of spinach, onion, garlic and a small potato for creaminess, blended smooth and finished with lemon and a swirl of Greek yogurt. It needs no cream, takes about 35 minutes, serves 4, and has about 150 calories and nearly 6 g of fiber per bowl. It’s a simple way to eat two or three portions of vegetables in one go, and it freezes well.

• Serves: 4
• Prep time: 10 minutes
• Cook time: about 25 minutes
• Total time: about 35 minutes

Ingredients

• 1 tablespoon olive oil
• 1 large onion (about 150 g), chopped
• 3 garlic cloves, chopped
• 1 small potato (about 200 g), peeled and diced
• 1 liter (4 cups) low-salt vegetable or chicken stock
• 2 medium heads of broccoli (about 500 g), florets and peeled, sliced stalks
• 150 g (5 large handfuls) spinach
• Juice of ½ lemon
• ¼ teaspoon salt and black pepper
• 4 tablespoons (60 g) plain Greek yogurt, to serve
• Toasted seeds, chili flakes or a little grated Parmesan, to serve (optional)

Method

1. Warm the olive oil in a large, heavy saucepan set over a moderate heat. Tip in the chopped onion with a pinch of the salt, which helps it soften, and let it sweat gently for about 5 minutes, stirring from time to time, until translucent.
2. Stir in the garlic and give it a minute, just until you can smell it.
3. Add the diced potato and pour in the hot stock. Bring everything to the boil, then turn the heat down so it bubbles gently for 8 minutes. The potato should be close to soft.
4. Drop in the sliced broccoli stalks first, then the florets, and let them simmer for 6 to 8 minutes until a knife slides into a floret easily. Stop as soon as they’re tender; overcooked broccoli turns the soup an olive-brown color.
5. Push the spinach under the liquid and give it 60 seconds to collapse.
6. Lift the pan off the heat. Purée with a stick blender until completely smooth, or ladle it into a jug blender in two or three batches, never more than half full, with the lid vented so steam can escape.
7. Squeeze in the lemon juice, taste, and season with pepper and a little more salt only if it needs it. Loosen with a splash of hot water for a thinner soup.
8. Ladle into warm bowls, add a spoonful of Greek yogurt to each, and finish with toasted seeds, a few chili flakes or a little Parmesan.

Tips

• Don’t waste the stalks. Peel off the tough outer skin and slice the inside; it’s sweet and blends silky smooth.
• Color is a timing game. Bright green soup comes from short cooking and serving promptly; holding it hot for a long time dulls it.
• The potato is the secret thickener, giving a creamy body without cream. Half a can of white beans does the same job and adds protein.
• Taste before salting. Stock cubes and bouillon vary hugely in salt.
• Lemon at the end lifts the flavor and keeps the soup tasting fresh rather than flat.

Why this soup works for busy weeks

It uses cheap, easy-to-find vegetables, freezes well in single portions, and can be made almost entirely from frozen broccoli and spinach when fresh isn’t to hand. A bowl at lunch with a slice of whole grain bread and some cheese or hummus makes a balanced, filling meal, and the soup is easy to pack in a flask. For children, a smooth green soup is a gentle way to introduce vegetables; serve it with toast “soldiers” for dipping.

Swaps and variations

• Extra protein: blend in a can of drained white beans or serve with a boiled egg or a slice of whole grain toast with cheese.
• Cheesy: stir in 40 g of grated cheddar or a little blue cheese before serving.
• Herby: add a handful of parsley, basil or mint with the spinach.
• Lower carb: replace the potato with half a head of cauliflower.
• Vegan: use vegetable stock and a plant-based yogurt.
• Peas: add a handful of frozen peas with the spinach for extra sweetness.

Nutrition per serving (estimate)

One serving is a quarter of the recipe, about 400 ml. These figures were calculated from USDA FoodData Central values for raw broccoli, spinach, onion, garlic, potato, olive oil, low-fat Greek yogurt, lemon juice and salt. Stock isn’t included, so sodium will be higher with regular stock.

Each bowl provides about 200 g of vegetables, which counts as more than 2 of your 5 a day, using the 80 g adult portion from the NHS. Broccoli is rich in vitamin C, vitamin K and folate, and spinach adds folate and vitamin K. Our guides to cruciferous vegetables and spinach nutrition explain more. The soup is light, so serve it with whole grain bread or a protein for a filling meal.

Contains: milk (yogurt). Check your stock for celery.

Storage and freezing

Let leftover soup cool in a shallow container so it chills quickly, then cover it and put it in the fridge within 2 hours. It keeps for 3 to 4 days, as the USDA advises for leftovers. Warm it in a pan, stirring, until it’s piping hot throughout. To freeze, leave out the yogurt topping, pour the soup into freezer containers with a little headroom, and use within 3 months. Defrost overnight in the fridge; if it separates slightly, a quick whisk or blitz brings it back together.

What to serve with it

• Whole grain bread or toast with cheese or hummus.
• Our spinach feta frittata for a protein-rich lunch.
• A crisp salad, such as our sun-dried tomato and walnut salad.

Common questions

Can I use frozen broccoli and spinach?

Yes. Frozen vegetables work well and cost less. Add them straight from frozen, and allow a few extra minutes.

Why did my soup turn brownish?

The broccoli was probably overcooked, or the soup was kept hot for a long time. Cook it just until tender, and cool any leftovers quickly.

Is this soup suitable for babies and toddlers?

Yes, if made with low-salt or no-salt stock and no added salt. Babies under 12 months shouldn’t have added salt, and stock cubes are usually salty.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.