uncover the versatility of spinach in soups and stews. Find recipes and advice for integrating this nutrient-rich leafy green into your beloved comfort foods. 

Whether in velvety soup or robust beef stew, spinach enhances flavors and enriches nutrition in your cooking endeavors. Discover new culinary horizons with spinach today!

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable or chicken broth
• 1 large potato, peeled and diced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 6 cups fresh spinach, roughly chopped
• 1 cup heavy cream (or coconut cream for a dairy-free option)
• Grated Parmesan cheese (optional, for serving)

Instructions:

1-Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional minute until fragrant.

2-Pour in the broth and add the diced potato and dried thyme. Season with salt and pepper to taste. Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 15-20 minutes or until the potatoes are tender.

3-Once the potatoes are cooked, add the chopped spinach to the pot. Stir well and let the spinach wilt into the soup, about 2-3 minutes.

4-Using an immersion blender or transferring the soup to a blender in batches, blend until smooth and creamy.

5-Return the blended soup to the pot (if using a blender) and stir in the heavy cream. Taste and adjust seasoning if needed.

6-Serve the creamy spinach soup hot, garnished with grated Parmesan cheese if desired.

Enjoy your delicious and nutritious spinach soup, perfect for warming up on chilly days or as a comforting meal anytime!

Nutritional Values :

Olive Oil (2 tablespoons):

• Calories: 239 kcal
• Fat: 27 g
• Carbohydrates: 0 g
• Protein: 0 g

benefits:

• Rich in monounsaturated fats, which are heart-healthy.
• Contains antioxidants that may reduce inflammation and lower the risk of chronic diseases.
• May help lower bad cholesterol levels and improve overall heart health.

Onion (1 medium):

• Calories: 44 kcal
• Fat: 0.1 g
• Carbohydrates: 10 g
• Protein: 1.2 g

benefits:

• Packed with antioxidants, particularly quercetin, which has anti-inflammatory properties.
• Contains prebiotic fibers that support gut health and may improve digestion.
• May help lower blood sugar levels and reduce the risk of certain cancers.

Garlic (2 cloves):

• Calories: 8 kcal
• Fat: 0 g
• Carbohydrates: 2 g
• Protein: 0.4 g

benefits:

• Contains compounds like allicin, which have antibacterial and antiviral properties.
• Has anti-inflammatory effects and may help lower blood pressure and cholesterol levels.
• Rich in antioxidants that protect against cell damage and support immune function.

Vegetable or Chicken Broth (4 cups):

• Calories: 40 kcal (for vegetable broth, may vary)
• Fat: 0 g
• Carbohydrates: 8 g
• Protein: 2 g

Potato (1 large):

• Calories: 278 kcal
• Fat: 0.4 g
• Carbohydrates: 63 g
• Protein: 7 g

benefits:

• Good source of vitamin C, potassium, and B vitamins.
• Contains resistant starch, which acts as a prebiotic and feeds beneficial gut bacteria.
• Provides energy and helps regulate blood sugar levels due to its complex carbohydrates.

Dried Thyme (1 teaspoon):

• Calories: 3 kcal
• Fat: 0.1 g
• Carbohydrates: 0.6 g
• Protein: 0.1 g

benefits:

• Contains compounds like thymol, which have antimicrobial properties and may help fight infections.
• Rich in antioxidants that protect against oxidative stress and promote overall health.
• Has anti-inflammatory effects and may help relieve respiratory issues like coughs and congestion.

Salt and Pepper (to taste, negligible calories and macronutrients)

Fresh Spinach (6 cups):

• Calories: 41 kcal
• Fat: 0.5 g
• Carbohydrates: 6.8 g
• Protein: 5 g

benefits:

• Excellent source of vitamins A, C, and K, as well as folate and iron.
• High in antioxidants, including lutein and zeaxanthin, which promote eye health.
• Low in calories but high in fiber, making it beneficial for weight management and digestive health.

Heavy Cream (1 cup):

• Calories: 821 kcal
• Fat: 88 g
• Carbohydrates: 7 g
• Protein: 5 g

benefits:

• High in fat, which provides satiety and helps absorb fat-soluble vitamins.
• Adds richness and creaminess to dishes, enhancing flavor and texture.
• Contains vitamins A and D, as well as calcium, which are important for bone health and immune function.

Grated Parmesan Cheese (optional for serving):

• Calories: 21 kcal (per tablespoon)
• Fat: 1.4 g
• Carbohydrates: 0.2 g
• Protein: 1.9 g

benefits:

• Good source of protein and calcium, essential for bone health.
• Adds savory flavor to dishes without adding significant calories.
• Contains probiotics that support gut health and digestion when made from unpasteurized milk.

Please note that these values are approximate and can vary based on factors such as brand, preparation methods, and specific ingredients used.