8-Ingredient Broccoli and Spinach Soup

Updated: October 20, 2022

Broccoli Spinach Soup

With the weather turning and the leaves changing it means it’s officially soup season!

This fall, the AlgaeCal Kitchen brings you a simple and delicious 8-ingredient broccoli and spinach soup recipe. We wanted to make it easy to whip up a warming soup with as little ingredients as possible, without compromising taste! After a few tweaks, we think we’ve got it.

The two main standouts in this recipe are broccoli and spinach. Broccoli is one of the most popular cruciferous vegetables and is enjoyed worldwide in many cuisines. Research has shown that a diet rich in broccoli can play a role in the prevention of chronic diseases such as breast cancer, prostate cancer, and cardiovascular disease. Plus, broccoli is rich in calcium vitamin K, C, chromium, folate, and fiber!

Spinach is a calcium-rich food that also boasts vitamin K, vitamin A, manganese, folate, and magnesium. Research has shown it can help manage elevated blood pressure, decrease oxidative stress, and improve eye health. Together, along with leeks and parsley they give this recipe a beautiful, vibrant green color.

While this recipe has only a handful of ingredients, it does not lack in bone-building nutrients.

So check out the video below to see exactly how it’s done!

Broccoli Spinach Soup

8-Ingredient Broccoli and Spinach Soup

Try this broccoli and spinach soup alongside grilled sandwiches or a simple salad!
And, if you want to add a little kick, the following are some exciting add-ons: 3 tbsp. nutritional yeast (for a cheesy, vegan taste), 1 tsp. paprika (for an extra flavor dimension) and 1 fresh lemon, juiced (for an excellent source of vitamin C and immune booster).
Gluten-Free, Dairy-Free, Vegan
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Soup
Cuisine American
Servings 4
Calories 173 kcal

Ingredients
  

  • 1 small handful parsley chopped
  • 2 tbsp olive oil
  • 6 cups veggie broth (can also use low-sodium veggie broth or bone broth instead)
  • 1 bunch broccoli chopped
  • 1 small russet potato chopped
  • 5 ounces spinach chopped
  • 2 small leeks chopped
  • 1 pinch salt plus more to taste
  • 1 pinch pepper plus more to taste

Instructions
 

  • In a large pot over medium heat add the olive oil and then the chopped leeks and potatoes.
  • Add a pinch of salt and pepper. Stir occasionally until softened - about 5 minutes.
  • Add the veggie broth and broccoli. Simmer until tender – about 25 minutes.
  • Stir in the spinach until wilted. Transfer to a blender or hand blend until smooth.
  • Add chopped parsley to top and season with additional salt and pepper to taste.

Notes

*Swapping your veggie broth with low-sodium veggie broth will reduce the amount of sodium per serving. Also, bone broth (which will no longer make it vegan) is an excellent substitute as it's low in sodium and will provide other bone-building minerals. 

Nutrition

Calories: 173kcalCarbohydrates: 23gProtein: 6gFat: 7gSaturated Fat: 1gSodium: 1500mgPotassium: 855mgFiber: 5gSugar: 6gVitamin A: 5040IUVitamin C: 148.3mgCalcium: 112mgIron: 2.4mg
Keyword broccoli, soup, spinach
Tried this recipe?Let us know how it was!

Broccoli Spinach Soup with spoon

Do you have a fall soup recipe that you turn to every year? Let us know in the comments below!

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Recipe Rating




  1. Charlotte Smith

    October 21, 2017 , 7:17 am

    Sounds delishes but way to much sodium.

  2. Monica

    October 21, 2017 , 8:33 am

    Hi Charlotte,

    I typically try to make my own veggie broth, in which case the sodium is much lower per serving. However, if you use store bought the sodium per serving will be similar to what I’ve shown in the nutrition information above. So yes, definitely something to keep in mind!

    – Monica

  3. Kim

    October 21, 2017 , 7:39 am

    Thank you for this delicious sounding recipe…I will be making it this week.
    Really appreciate the recipes and other good information you send.

  4. Monica

    October 21, 2017 , 8:29 am

    Hi Kim,

    Thanks for the feedback. Good to hear you’re enjoying the recipes and info 🙂

    – Monica

  5. Sally

    October 21, 2017 , 7:57 am

    This recipe sounds good. I might use a sweet potato instead of a russet potato for more nutrition.

  6. Monica

    October 21, 2017 , 8:34 am

    Great swap, Sally. I’m sure that will be delicious!

    – Monica

  7. Bonnie

    October 21, 2017 , 8:13 am

    This recipe sounds yummy…….definitely will try it………..love broccoli and spinach. 🙂

  8. Monica

    October 21, 2017 , 8:35 am

    Glad to know others love broccoli and spinach as much as I do 🙂

    Thanks for taking the time to comment, Bonnie!

    – Monica

  9. Patti

    October 21, 2017 , 10:00 am

    Love all the ingredients, but what do you think about subbing the potato with cauliflower? If so, how much would you recommend? I also use organic low sodium veg broth.

  10. Monica

    October 22, 2017 , 12:11 am

    Hi Patti,

    I love cauliflower and think that would be a delicious and nutrient-dense substitute. I’d suggest adding half a small cauliflower (chopped) in place of the potato at first. Then if you find there’s room for more cauliflower, then you can definitely add it.

    – Monica

  11. Elaine

    October 21, 2017 , 1:40 pm

    Use Bone Broth which has vert low sodium and adds protein to the soup.

  12. Monica

    October 22, 2017 , 12:08 am

    Hi Elaine,

    That sounds like a great swap! Thanks for mentioning that. I’ll update the post to add that as an option 🙂

    Appreciate the suggestion.

    – Monica

  13. Sherry

    October 21, 2017 , 5:53 pm

    Sounds yummy, you can not go wrong with broccoli AND spinach! Definitely will try this recipe.
    Thank you for sharing .

  14. thegardiner46

    October 23, 2017 , 9:13 am

    I just made this soup and it is outstanding!! I put in a little garlic powder simply because I love garlic.
    Thank you for a great recipe.

  15. Monica

    October 23, 2017 , 9:20 am

    You’re welcome! So wonderful to hear this recipe was a hit. Garlic powder is a great choice 🙂

    – Monica

  16. Carol Williams

    October 24, 2017 , 9:58 am

    Thank you Monica , will definitely give this one a go. Sounds great.

  17. sharon

    October 27, 2017 , 5:42 pm

    Thank you for the recipe. I have been looking for more ways to add more calcium to my diet and this will fit the bill! 🙂

  18. Tamaar Mannroh

    February 19, 2018 , 2:34 pm

    Spinach (and also collard greens, rhubarb, beet greens and some beans) is high in calcium but also in oxalic acid. Oxalic acid binds calcium in the intestins so it can no longer be absorbed by the blood and get into the bones. Or do you have a different view on this matter?

  19. Monica AlgaeCal

    February 19, 2018 , 11:43 pm

    Hi Tamaar,

    Yes, we have a dedicated post on this topic that you can read here: https://blog.algaecal.com/oxalic-acid/. Simply put, most individuals do not need to limit their intake of these types of foods – explained further in the post linked.

    – Monica

  20. Fim

    August 27, 2021 , 11:26 am

    Hi, Would kale instead of spinach lower the oxalic acid content ?
    Lovely recipe and so easy!

  21. Blaire AlgaeCal

    August 27, 2021 , 3:48 pm

    Hi Fim,

    Yes! We have a dedicated post on this topic that you can read here. Simply put, most individuals do not need to limit their intake of these types of foods – explained further in the post linked. 🙂

    – Blaire @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,