Spinach Soup with Shallots

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Preparation : 5 min Cooking : 15 min
220 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Vegan
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy
  • Heart-healthy


340 g spinach 12 cups
2 1/2 tbsp canola oil 38 mL
1 shallots 40 g
1/4 cup white flour (all purpose) 30 g
3 1/2 cups soy beverage, unsweetened, fortified 900 mL
1 pinch nutmeg to taste
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
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 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

per 1 serving (300g)


% Daily Value




11 g

17 %

Saturated 1.1 g
+ Trans 0.2 g

6 %


0 mg


190 mg

8 %


21 g

7 %


3 g

11 %


1 g


13 g

Vitamin A

129 %

Vitamin C

30 %


30 %


32 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : ½ serving
Milk and Alternatives : ¾ serving
Meat and Alternatives : 0 serving


This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Fibre, Omega-3, Omega-6, Phosphorus, Vitamin C, Zinc
Good source of  :
Copper, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6
Excellent source of  :
Calcium, Folacin, Iron, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Vitamin K
Diet-related health claims  :
Bone-healthy, Heart-healthy


1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Fats 1 ½

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