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Spinach and potato soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $1.95

$1.95 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 fall,winter,vegetarian,gluten-free,healthy,gluten free,lacto ovo vegetarian soup
spoonacular Score:88%

Spoonacular Score: 88%

 

Spinach and potato soup might be just the soup you are searching for. One portion of this dish contains about 11g of protein, 10g of fat, and a total of 237 calories. This recipe serves 2. For $1.95 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. 1 person were impressed by this recipe. If you have spinach leaves, pepper flakes, water, and a few other ingredients on hand, you can make it. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. It is brought to you by Foodista. From preparation to the plate, this recipe takes around around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is great. Try Potato Spinach Soup, Spinach Potato Soup, and Potato, Spinach and Tomato Soup for similar recipes.

Ingredients

Servings:
1 tsp
1 tsp olive oil
olive oil
0.75 cups
0.75 cups onion
onion
3
3  garlic cloves
garlic cloves
1 tsp
1 tsp dried basil
dried basil
some
some salt
salt
1.25 cups
1.25 cups potato
potato
4 cups
4 cups water
water
1 tsp
1 tsp red pepper flakes
red pepper flakes
4 cups
4 cups fresh spinach leaves
fresh spinach leaves
1
1  lemon (juice)
lemon (juice)
4 Tbsps
4 Tbsps fresh feta cheese
fresh feta cheese
1 tsp olive oil
1 tsp
olive oil
0.75 cups onion
0.75 cups
onion
3  garlic cloves
3
garlic cloves
1 tsp dried basil
1 tsp
dried basil
some salt
some
salt
1.25 cups potato
1.25 cups
potato
4 cups water
4 cups
water
1 tsp red pepper flakes
1 tsp
red pepper flakes
4 cups fresh spinach leaves
4 cups
fresh spinach leaves
1  lemon (juice)
1
lemon (juice)
4 Tbsps fresh feta cheese
4 Tbsps
fresh feta cheese

Equipment

immersion blender
immersion blender
blender
blender
frying pan
frying pan
pot
pot
immersion blender
immersion blender
blender
blender
frying pan
frying pan
pot
pot


Instructions

Heat olive oil in a large pan over med heat. Add onions and saute for around 5-7 mins till translucent. Add garlic, basil and salt and mix and saute for 2-3 mins more. Add potatoes and saute 5-6 mins. Add water and let it simmer for 15-20 mins or until potato pieces are fully cooked. Add red chili flakes and spinach leaves. Bring the gas to low. Stir and cook spinach leaves for 4-5 mins. Turn off the gas. Let it cool down for a minute or two. Puree soup in an immersion blender or in regular blender. Once smooth pour it back into the pot. Taste for salt and adjust. Before serving add lemon juice, red chili flakes and feta cheese on top. Serve warm. Hope you enjoy this soup over the weekend. See you soon Hugs. P.S Do you have any good spinach soup recipe? Will love to know. P.P.S Check more healthy and tasty recipes at Naive cook cooks.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.95
Ingredient
1 teaspoon olive oil
¾ cups onion
3 garlic cloves
1 teaspoon dried basil
1.25 cups potato
1 teaspoon red pepper flakes
4 cups fresh spinach leaves
1 lemon (juice)
4 tablespoons fresh feta cheese
Price
$0.05
$0.26
$0.20
$0.06
$0.35
$0.10
$1.07
$0.20
$1.60
$3.91

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Store potatoes and sweet potatoes in a cool, dark place, and never put them in the refrigerator. At cold temperatures, the starch in potatoes is turned into sugar, affecting their flavor. For more information about selecting and storing potatoes, check out this lesson about potatoes in the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
237 Calories
11g Protein
10g Total Fat
28g Carbs
85% Health Score
Limit These
Calories
237
12%

Fat
10g
16%

  Saturated Fat
5g
35%

Carbohydrates
28g
10%

  Sugar
4g
5%

Cholesterol
30mg
10%

Sodium
581mg
25%

Get Enough Of These
Protein
11g
22%

Vitamin K
299µg
285%

Vitamin A
6071IU
121%

Manganese
1mg
77%

Vitamin C
43mg
53%

Folate
165µg
41%

Copper
0.78mg
39%

Iron
6mg
38%

Vitamin B6
0.74mg
37%

Calcium
315mg
32%

Potassium
1047mg
30%

Vitamin B2
0.49mg
29%

Magnesium
101mg
25%

Fiber
6g
25%

Phosphorus
223mg
22%

Vitamin E
2mg
14%

Zinc
2mg
14%

Vitamin B3
2mg
12%

Vitamin B1
0.17mg
11%

Selenium
7µg
10%

Vitamin B12
0.57µg
10%

Vitamin B5
0.9mg
9%

covered percent of daily need

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