Cream of Spinach and Rocket Soup
Bright and colourful, this slimming friendly soup is packed full of goodness and makes a great lunch or light dinner!
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NutritionPer Serving
- Calories143
- Carbs18g
- Protein6.8g
- Fat4.1g
- Saturates1.6g
- Sugars6.3g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
A healthy, nutritious bowl of steaming hot soup is our go-to recipe on a chilly day.
A burst of colour on a grey day, this Cream of Spinach and Rocket Soup is packed full of vitamins from all the fresh green veggies we’ve packed in. We’ve used spinach and rocket, although you can adapt the quantities depending on your preferred flavour – adding more rocket than spinach will give a more peppery taste, while more spinach will give a milder taste.
We’ve also used oat milk which may seem like a strange edition to soup, but it adds a beautifully creamy taste without a pot of cream in sight! If you’d prefer, you can use regular dairy milk as it works just as well for the rich, deep flavour you want in this soup.
Simply serve alongside a crusty wholemeal roll and a side salad for a slimming friendly lunch that couldn’t be easier!
What diets is this Cream of Spinach and Rocket Soup suitable for?
This Cream of Spinach and Rocket Soup recipe is suitable for vegetarian and gluten free diets.
It can be made vegan as long as you swap out the following ingredients for vegan/dairy free versions:
- Parmesan
- Check your stock cubes
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Cream of Spinach and Rocket Soup?
We’ve used oat milk, which you can find in the free from and UHT sections of larger supermarkets.
We’ve also used a blender for a smooth soup; you can either use a standard counter top food processor, or use a hand blender for less washing up as you can blitz it straight in the pan!
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‘Quick and easy! Used a lot of items I already had in the cupboard at home so not expensive to make, very filling & tasty!’
This post contains affiliate links: what this means
A stick blenderis so easy when making soups, and you don’t even need to pour it out of the pan!
For a blender with more functions, try a counter top food processor, like this one from Amazon.
How many calories are in this Cream of Spinach and Rocket Soup?
There are 143 calories per portion in this Cream of Spinach and Rocket Soup, which means it falls into our Everyday Light category.
This Cream of Spinach and Rocket Soup is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray the pan with low-calorie cooking spray.
Step 2
Over a medium heat, sauté the onions for 5 minutes, until soft. Add the garlic and continue cooking for another minute.
Step 3
Pour in the stock and oat milk, then add the potatoes and lemon juice. Stir well and bring to the boil.
Step 4
Reduce the heat and allow to simmer gently for 20 minutes, until the potatoes are cooked.
Step 5
Add the rocket, spinach and basil leaves and allow a minute or 2 for them to wilt.
Step 6
Stir in the grated parmesan and then pour into a blender (or use a stick blender) and blitz to a soup.
Step 7
Return to the pan, add a little salt and freshly ground black pepper to taste.
Step 8
Return the pan to the heat to ensure the soup is piping hot and then serve in warm bowls.
What could I serve with this Cream of Spinach and Rocket Soup?
Try one of our favourite filling sandwiches alongside a warming bowl of Cream of Spinach and Rocket Soup:
How do you know when Cream of Spinach and Rocket Soup is cooked?
You should cook this Cream of Spinach and Rocket Soup until the vegetables are soft and the soup is piping hot and bubbling. This will take around 25 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Cream of Spinach and Rocket Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Cream of Spinach and Rocket Soup in the fridge for approximately 3 days or so.
Can I freeze Cream of Spinach and Rocket Soup?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Cream of Spinach and Rocket Soup?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Cream of Spinach and Rocket Soup
Bright and colourful, this slimming friendly soup is packed full of goodness and makes a great lunch or light dinner!
-
Prep Time
10 MINS
-
Cook Time
20 MINS
- KCals 143
- Carbs 18G
Instructions
- Spray the pan with low calorie cooking spray.
- Over a medium heat, sauté the onions for 5 minutes, until soft. Add the garlic and continue cooking for another minute.
- Pour in the stock and oat milk, then add the potatoes and lemon juice. Stir well and bring to the boil.
- Reduce the heat and allow to simmer gently for 20 minutes, until the potatoes are cooked.
- Add the rocket, spinach and basil leaves and allow a minute or 2 for them to wilt.
- Stir in the grated parmesan and then pour into a blender (or use a stick blender) and blitz to a soup.
- Return to the pan, add a little salt and freshly ground black pepper to taste.
- Return the pan to the heat to ensure the soup is piping hot and then serve in warm bowls.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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12 comments
See what others have to say
Marilyn ThomsonThursday 29th February 2024
Just made the cream of spinach and rocket soup. It was so easy to make and delicious and definitely making it again.
It didn’t state what kind of stock cubes to use so I used chicken.
Would it be possible to remove Parmesan cheese as my husband claims he doesn’t like it. Would it alter the flavour very much
LisaMonday 4th March 2024
Hi Marilyn
So glad you enjoyed the soup! Leaving the Parmesan out would affect the flavour, but if your husband doesn’t like it, you could cook the soup without and add a sprinkle of Parmesan to your own bowl once served. That should keep everyone happy!
HevMonday 26th February 2024
Hi could you leave out the milk
LisaMonday 4th March 2024
Hi
Leaving the milk out would alter the taste and texture of the soup, but if you prefer not to use it, you could swap it for extra stock.
Steph TaylorFriday 29th October 2021
Can you use frozen spinach for this recipe please ?
LisaWednesday 3rd November 2021
Hi Steph. Yes, frozen spinach would work well. Enjoy the recipe!
Sarah CunninghamFriday 2nd April 2021
Made this soup for the second time this week. Huge hit with the family.. Make the curried butternut squash soup a lot and this will be a great alternative as it’s so light
HollyTuesday 6th April 2021
Hey Sarah, thanks so much for your message we are so glad to hear you enjoyed this soup!
Michele MunghamThursday 25th March 2021
I just made this in my pressure cooker after my night shift.
My favourite soup has always been tomato soup…
But THIS one tops it by miles!!!
Now…excuse me while I finish a hot bowl of comfort…. 🙂
HollyMonday 29th March 2021
Hi Michele, thanks so much for your message we are really glad to hear you enjoyed this soup!
Rita DuncanWednesday 24th March 2021
I’m new to your books and have just bought the new one everyone was raving about. I love the fact you don’t have to buy too many spices for one recipe.
HollyWednesday 31st March 2021
Hey Rita, thanks so much for your message we are so glad to have you in our community be sure to join the facebook group for tips and advice!
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