This 3-Point Pea and Spinach soup is a super-powered green soup that is oh-so-comforting. This nutrient-dense, blended soup is full of hidden veggies and comes together so fast! It goes well with any meal or is delightful on its own.
As with most soups, this spean and spinach soup is highly adaptable and is a great recipe for “cleaning out the fridge.” Simply saute, blend, and serve! I like to garnish it with a bit of grated Parmesan cheese, croutons, and some briefly blanched peas.
Why should you try Pea and Spinach Soup?
This is a great recipe when you’re short on time but want something comforting anf satisfying. You’ll love it because it’s:
- Practical: Use up your veggie scraps and frozen veggies in this 30-minute blended soup.
- Nutritious: This soup is loaded with veggies as written, and you can add any other veggies you like to the mix!
- Great for meal prep: This soup freezes well, so it’s great for making large batches to enjoy throughout the week—or pop extras in the freezer for an easy meal later.
Servings: 4
Serving Size: 1 cup (240 ml)
Prep Time: 10 minutes
Cook Time: 20 minutes
3 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)
Ingredients
- ½ tablespoon oil (7 ml)
- 1 large onion, roughly chopped (1 cup, 150 g)
- 2 cloves garlic, minced
- 1 small potato, peeled and diced (75 g)
- 4 cups fresh spinach leaves (120 g)
- 2 cups peas (fresh or frozen) (280 g)
- 4 cups chicken broth (960 ml)
- Salt and pepper to taste
- Croutons for serving
- Grated Parmesan cheese for serving
Instructions for Blended Pea and Spinach Soup
Don’t let the number of instructions fool you—this is one easy soup! It’s as easy as sauteing the aromatics, simmering the vegetables until tender, and blending. Here are more details:
- Preparation: Begin by preparing all your ingredients. Chop the onion roughly and peel and dice the potato. Mince the garlic.
- Sauté the Vegetables: Heat the oil in a large pot over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for another minute until fragrant.
- Add the Potatoes: Add the diced potatoes to the pot, stirring to combine with the onion and garlic. Cook for about 3-4 minutes to let the potatoes start to soften.
- Add Spinach and Peas: Add the spinach leaves to the pot, stirring them in until they wilt. This should take about 2 minutes. Once the spinach has wilted, add the peas. If using fresh peas, ensure they are rinsed; if using frozen peas, they can go in directly from the freezer.
- Add Broth and Simmer: Pour in the chicken broth, making sure it just covers the vegetables. You may need a bit more or less broth depending on the size of your pot and the amount of vegetables.
- Season with a pinch of salt and pepper. Bring the mixture to a boil, then reduce the heat to medium-low, cover, and let it simmer for about 10 minutes, or until the potatoes are tender.
- Blend the Soup: Once the vegetables are cooked, use an immersion blender to blend the soup directly in the pot until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender and blend until smooth, then return it to the pot.
- Adjust Seasoning and Consistency: Taste the soup and adjust the seasoning with more salt and pepper if needed. If the soup is too thick for your liking, you can add a bit more broth to thin it out.
- Serve: Ladle the soup into bowls. Top each serving with a handful of croutons and a sprinkle of grated Parmesan cheese.
Variations and Substitutions
- Potato Substitution: You can omit the potato and add a tablespoon of cornstarch instead. It has fewer Weight Watchers points but still maintains the creaminess.
- Vegetable Variations: Feel free to add more vegetables or swap some out. I’ve made this soup with watercress and broccoli instead of spinach.
- Broth Options: If you prefer beef broth, go for it. I’m a fan of chicken broth. For a vegetarian option, use vegetable broth. Homemade broth is always the best if you have the time.
- Hearty Additions: To make the soup more filling, add diced vegetables after blending the soup and cook for ten minutes more. This addition makes the soup even more satisfying and comforting.
- Pasta Addition: Sometimes, I serve this soup with a couple of tablespoons of cooked pasta, and it’s fabulous.
Tips and Tricks for This Soup
- Chopping: Cut the potatoes and onions into large chunks; remember, everything will be blended, so there’s no need to spend extra time on precise chopping.
- Ingredient Proportions: Adjust the amounts to your preference if you like more peas or spinach.
- Batch Cooking and Freezing: Make a large batch and freeze it. This creamy, comforting soup can be served hot or cold. On a summer day, it can be equally delicious cold, giving you versatility in presentation.
- Blending: If you prefer a completely smooth texture like I do, blend thoroughly in the blender until you get a perfectly creamy consistency.
This pea and spinach soup is simple yet nutritious, perfect for those looking for an easy way to include more vegetables in their diet. Enjoy it as a comforting dinner or a refreshing summer meal.
Spinach and Pea Soup
A creamy blended soup loaded with veggies
Ingredients
- ½ tablespoon oil, 7 ml
- 1 large onion, roughly chopped (1 cup, 150 g)
- 2 cloves garlic, minced
- 1 small potato, peeled and diced (75 g)
- 4 cups fresh spinach leaves, 120 g
- 2 cups peas, fresh or frozen (280 g)
- 4 cups chicken broth, 960 ml
- Salt and pepper to taste
- Croutons for serving
- Grated Parmesan cheese for serving
Instructions
- Preparation: Begin by preparing all your ingredients. Chop the onion roughly and peel and dice the potato. Mince the garlic.
- Sauté the Vegetables: Heat the oil in a large pot over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for another minute until fragrant.
- Add the Potatoes: Add the diced potatoes to the pot, stirring to combine with the onion and garlic. Cook for about 3-4 minutes to let the potatoes start to soften.
- Add Spinach and Peas: Add the spinach leaves to the pot, stirring them in until they wilt. This should take about 2 minutes. Once the spinach has wilted, add the peas. If using fresh peas, ensure they are rinsed; if using frozen peas, they can go in directly from the freezer.
- Add Broth and Simmer: Pour in the chicken broth, making sure it just covers the vegetables. You may need a bit more or less broth depending on the size of your pot and the amount of vegetables.
- Season with a pinch of salt and pepper. Bring the mixture to a boil, then reduce the heat to medium-low, cover, and let it simmer for about 10 minutes, or until the potatoes are tender.
- Blend the Soup: Once the vegetables are cooked, use an immersion blender to blend the soup directly in the pot until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a regular blender and blend until smooth, then return it to the pot.
- Adjust Seasoning and Consistency: Taste the soup and adjust the seasoning with more salt and pepper if needed. If the soup is too thick for your liking, you can add a bit more broth to thin it out.
- Serve: Ladle the soup into bowls. Top each serving with a handful of croutons and a sprinkle of grated Parmesan cheese.
Notes
Just 3 WW Points per serving.
Nutrition
Serving: 405gCalories: 113kcalCarbohydrates: 19gProtein: 6.8gFat: 2.2gSaturated Fat: 0.3gSodium: 1471mgPotassium: 480mgFiber: 6gSugar: 7gCalcium: 63mgIron: 2.6mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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Looks good
thanks! hope you like it!