Cream of Spinach and Rocket Soup

  • 10MINS
  • 20MINS
  • 143KCAL

Bright and colourful, this slimming friendly soup is packed full of goodness and makes a great lunch or light dinner!

  • Batch Cook pinchofnom.com
  • Everyday Light pinchofnom.com
  • Freezable pinchofnom.com
Easy Peasy Cream of Spinach and Rocket Soup pinchofnom.com
5

NutritionPer Serving

  • Calories143
  • Carbs18g
  • Protein6.8g
  • Fat4.1g
  • Saturates1.6g
  • Sugars6.3g
Cream of Spinach and Rocket Soup - Pinch of Nom Slimming Recipes

Cream of Spinach and Rocket Soup – Pinch of Nom Slimming Recipes

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. This Cream of Spinach and Rocket Soup.

It’s a burst of colour on a grey day, packed full of vitamins from the fresh veggies. We’ve used spinach and rocket and 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.

How Weight Watchers friendly is this Cream of Spinach and Rocket Soup recipe?

WW have recently updated their plans – please only fill in the Blue plan and leave the other values blank (aside from recipe title). The Blue plan uses the points that are available on the current website.

  • You need to count 4 Points per portion of this Cream of Spinach and Rocket Soup recipe if you’re on WW Green.
  • You need to count 4 Points per portion of this Cream of Spinach and Rocket Soup recipe if you’re on WW Blue.
  • You need to count 3 Points per portion of this Cream of Spinach and Rocket Soup recipe if you’re on WW Purple.

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 blander for less washing up as you can blitz it straight in the pan!

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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 2 pinchofnom.com

Step 3

Pour in the stock and oat milk, then add the potatoes and lemon juice. Stir well and bring to the boil.

Step 3 pinchofnom.com Step 3 pinchofnom.com

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 5 pinchofnom.com

Step 6

Stir in the grated parmesan and then pour into a blender (or use a stick blender) and blitz to a soup.

Step 6 pinchofnom.com Step 6 pinchofnom.com

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.

Cream of Spinach and Rocket Soup - Pinch of Nom Slimming Recipes

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:

Cheesy Garlic Bread pinchofnom.com
Easy Peasy
  • 20MINS
  • 85KCal
BLT Sandwich pinchofnom.com
Easy Peasy
  • 15MINS
  • 440KCal
French Dip Sandwiches pinchofnom.com
Easy Peasy
  • 1HR 10
  • 503KCal
Caramelised Onion Cheese Toasties pinchofnom.com
Easy Peasy
  • 25MINS
  • 237KCal

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
  • WW Points:
  • 4 Green
  • 4 Blue
  • 3 Purple

Ingredients

  • 100 g spinach
  • 70 g rocket
  • 1 onion chopped
  • 2 cloves garlic crushed
  • 200 g potato peeled and cut into 2.5cm/ 1" chunks
  • 2 stock cubes
  • 650 ml boiling water
  • ½ lemon juice only
  • 30 g parmesan cheese grated
  • 5 fresh basil leaves
  • 250 ml oat milk or skimmed milk
  • salt and freshly ground black pepper
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Spray the pan with low calorie cooking spray.
  2. Over a medium heat, sauté the onions for 5 minutes, until soft.  Add the garlic and continue cooking for another minute.
  3. Pour in the stock and oat milk, then add the potatoes and lemon juice. Stir well and bring to the boil.
  4. Reduce the heat and allow to simmer gently for 20 minutes, until the potatoes are cooked.
  5. Add the rocket, spinach and basil leaves and allow a minute or 2 for them to wilt.
  6. Stir in the grated parmesan and then pour into a blender (or use a stick blender) and blitz to a soup.
  7. Return to the pan, add a little salt and freshly ground black pepper to taste. 
  8. Return the pan to the heat to ensure the soup is piping hot and then serve in warm bowls.

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6 comments

See what others have to say

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

Reply

    HollyTuesday 6th April 2021

    Hey Sarah, thanks so much for your message we are so glad to hear you enjoyed this soup!

    Reply

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…. 🙂

Reply

    HollyMonday 29th March 2021

    Hi Michele, thanks so much for your message we are really glad to hear you enjoyed this soup!

    Reply

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.

Reply

    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!

    Reply

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