Spinach Soup with Shallots

Spinach Soup with Shallots

4 servings
Preparation 5 min
Cooking 15 min

240 calories per serving 


340 g spinach   12 cups
1 tbsp canola oil   15 mL
3 tbsp butter, unsalted   40 g
1 shallots   40 g
1/4 cup white flour (all purpose)   30 g
3 1/2 cups milk, partly skimmed, 2%   900 mL
1 pinch nutmeg to taste    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 1/2 tbsp slivered almonds [optional]   6 g

Before you start

A blender or food processor will be very useful to purée the soup.


  1. Prepare the spinach : Wash and drain it briefly then transfer it to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, then cover and cook over high heat 3-4 min until the leaves wilt and turn very deep green. Avoid overcooking, otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside.
  2. While the spinach is cooking, heat the oil and butter in another saucepan over medium heat. Finely chop the shallots, then add them to the saucepan and sauté 2-3 min until they become translucent. Add the flour, then cook 1 min with stirring. Gradually whisk in the milk. Bring the mixture to a boil with constant whisking, then cook until it thickens, about 4 min. Remove the saucepan from the heat.
  3. Add the spinach to the milk mixture. Let the mixture cool down a few minutes, then purée it in a blender. Return the soup to the same saucepan and rewarm over low heat. Season with the grated nutmeg, salt and pepper to taste.
  4. Ladle the soup into bowls, sprinkle with the sliced almonds (optional) and serve.


The soup keeps up to 6 days in the refrigerator or up to 2 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)


% DV*

* DV = Daily Value




13 g

20 %

Saturated 7 g
+ Trans 0.5 g

36 %


35 mg


140 mg

6 %


20 g

7 %


2 g

7 %


12 g


10 g

Vitamin A

140 %

Vitamin C

30 %


30 %


15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ½ serving
Milk and Alternatives: 1 serving
Meat and Alternatives: 0 serving

More info


Free :
Added Sugar
Source of :
Copper, Niacin, Pantothenic Acid, Vitamin B6
Good source of :
Iron, Phosphorus, Selenium, Vitamin B1, Vitamin C, Vitamin E, Zinc
Excellent source of :
Calcium, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D, Vitamin K
Diet-related health claims :

More info

This recipe is in the following categories: Vegetables | Soups | Bone-healthy | Halal | High Calcium | High Iron | High Vitamin D | Kosher | Vegetarian

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