Spinach Garlic Soup Recipe | Iron-Rich Healthy Soup for Weight Loss & Immunity

Vibrant emerald green spinach soup with visible garlic bits and a sprinkle of black pepper, served in a rustic bowl
This Spinach Garlic Soup is a healthy, low-calorie soup packed with iron, antioxidants, and essential nutrients. Made with fresh spinach, garlic, and simple seasonings, this nourishing soup supports immunity, digestion, and overall wellness.
If you're looking for an iron-rich vegetarian soup for weight loss, anemia prevention, or a light dinner, this easy spinach soup recipe is a perfect choice.
• 2 Serve • Easy
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INGREDIENTS

  • 2 cups fresh spinach leaves washed
  • 3 garlic cloves minced
  • 1 small onion chopped
  • 1 tsp olive oil
  • ½ tsp black pepper
  • Salt to taste
  • 2 cups water or vegetable stock
  • 1 tsp lemon juice optional

Optional Add-Ins

  • Carrot
  • Celery
  • Broccoli
  • Green peas
  • Roasted pumpkin seeds
  • Tofu cubes
  • Paneer cubes
  • Oats for extra fiber

RECIPE TIMES

PREP:
7 minutes
COOK: 10 minutes
TOTAL: 17 minutes
75 kcal
*per serving

STEP-BY-STEP

  • Heat olive oil in a saucepan and sauté onion and garlic until fragrant.
  • Add spinach leaves and cook for 1–2 minutes until wilted.
  • Pour in water or vegetable stock and simmer for 5 minutes.
  • Allow the mixture to cool slightly and blend until smooth.
  • Return the soup to the pan and season with salt and black pepper.
  • Simmer for another 2 minutes.
  • Add lemon juice before serving to improve iron absorption.
  • Serve hot.

NOTES

✨ EXPERT TIPS

  • Add lemon juice after cooking to improve iron absorption.
  • Avoid overcooking spinach to preserve nutrients.
  • Use vegetable stock for deeper flavor.
  • Blend only briefly for a vibrant green color.
  • Add pumpkin seeds for extra minerals and protein.

🌿 VARIATIONS

Spinach Pea Soup: Add green peas for extra protein and sweetness.
Spinach Oats Soup: Add oats for a thicker, more filling soup.
Creamy Spinach Soup: Blend with a small amount of milk or cashew cream.
Spinach Lentil Soupn: Add cooked moong dal for extra protein.

❄ STORAGE

  • Refrigerator: Store in an airtight container for up to 2 days.
  • Reheating: Reheat gently on low flame.
  • Freezing: Can be frozen for up to 1 month.

🥗 HEALTH BENEFITS

  • Spinach contains plant-based iron that supports healthy hemoglobin levels and energy production.
  • Low in calories and high in nutrients, making it ideal for healthy weight management.
  • Garlic and spinach contain antioxidants that help strengthen the immune system.
  • Warm soups support digestion and hydration while providing fiber.
  • Provides vitamins A, C, K, folate, and antioxidants.
 
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Frequently Asked Questions

Helpful answers about this healthy recipe

1.Is spinach soup good for iron deficiency?

Spinach contains iron and folate, making it a nutritious addition to an iron-rich diet. Pairing it with vitamin C sources such as lemon improves iron absorption.

2.Is spinach soup good for weight loss?

Yes. It is low in calories, nutrient-dense, and helps keep you full.

3.Can I drink spinach soup daily?

Yes, when consumed as part of a balanced diet.

4.Does garlic improve immunity?

Garlic contains beneficial compounds that support immune health.

5.Can I make spinach soup without blending?

Yes. Simply chop the spinach finely and serve as a rustic vegetable soup.
🌿 Healthy eating becomes easier with simple and nourishing recipes.