4 servings / 30 min
Prep 10 min / Cook 20 min
This soup is a delightful way to eat your greens. Serve it with a tuna sandwich on whole grain bread for a balanced lunch.
- 4 green onions, chopped
- 3 cloves garlic, minced
- 1 large baking potato, peeled and diced (about 1-1/2 cup/375 mL)
- 1/8 tsp (0.5 mL) ground nutmeg
- 1 1/2 cup (375 mL) reduced-sodium vegetable or chicken broth
- 1 pkg (227 g) spinach
- 1 cup (250 mL) frozen green peas, thawed
- 2 cups (500 mL) 1% milk
- 2 tbsp (25 mL) freshly squeezed lemon juice
- 1/4 cup (50 mL) 2% plain yogurt
- 3 tbsp (45 mL) chopped fresh basil, mint or chives
- In a pot, combine green onions, garlic, potato, nutmeg and broth; bring to a boil over high heat. Cover, reduce heat to medium-low and boil for 5 to 10 minutes or until potatoes are almost tender.
- Meanwhile, trim off tough stems from spinach. Stir spinach and peas into soup; cover and boil for about 5 minutes or until spinach is tender.
- Use an immersion blender in the pot, or transfer to a blender in batches, and purée until smooth. Return to pot, if necessary. Add milk and heat over low heat, stirring, for 2 to 3 minutes until steaming (do not let boil). Drizzle in lemon juice, stirring constantly; season to taste with pepper.
- In a small bowl, stir together yogurt and basil, mint or chives. Ladle soup into warm bowls and add a dollop of herbed yogurt; swirl slightly.
Nutritional info per serving (1 of 4)
- Calories: 154
- Protein: 11 g
- Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 7 mg
- Carbohydrates: 25 g
Fibre: 4 g
Sugars: 11 g
Added sugars 0 g
- Sodium: 365 mg
- Potassium: 934 mg