Spinach Soup with Coconut Milk (Vegan and Keto)

This Spinach Soup Recipe with Coconut Milk (Vegan and Keto) is made with fresh spinach, olive oil, red onion, garlic, coconut milk, cooked and blended into creamy perfection!

My mom has made spinach soup for as long as I can remember. She used to use sour cream instead of the coconut milk. I have been asked by many for the Spinach Soup vegan version of this recipe. I tried it with coconut milk, and it was absolutely stunning, making this soup so protein packed and filled with flavor. The more coconut milk you add to it, the creamier the soup will be. The combination of the spinach, red onion, garlic and coconut milk will absolutely rock your socks. If you would like an extra crunch for your soup, feel free to top with croutons.

If you are looking for something comforting and delicious, this soup is the one. It is packed with protein, extremely nutritious, and helps with immunity. Other soups you may like is my Chicken Noodle Soup and my Lentil Soup.

What is Spinach Soup?

Spinach soup is a creamy and nutritious soup made with spinach as the main ingredient. It is typically made by sautéing onions and garlic in butter or oil, adding spinach leaves, and then blending the mixture with vegetable or chicken broth to create a smooth and creamy consistency. The soup can be seasoned with herbs and spices such as thyme, rosemary, cumin, or nutmeg, and can be made vegetarian or vegan by using vegetable broth instead of chicken broth and omitting dairy products. Some variations of spinach soup may also include other vegetables such as potatoes, carrots, or celery for added flavor and nutrition. Spinach soup is a delicious and healthy way to incorporate leafy greens into your diet and can be enjoyed as a comforting and filling meal on its own or as a side dish.

Why is Spinach Soup so great?

Spinach soup is great for several reasons:

• Nutritious: Spinach is a nutrient-dense leafy green vegetable that is packed with vitamins and minerals such as vitamin A, C, and K, iron, and calcium. When blended into a soup, spinach becomes a concentrated source of these nutrients, making spinach soup a healthy and nutritious choice.
• Low in calories: Spinach soup is typically low in calories and can be a great option for people looking to lose weight or maintain a healthy weight. It is also a good option for people with diabetes or other health conditions that require them to limit their intake of carbohydrates.
• Versatile: Spinach soup can be customized to your liking by adding other vegetables, herbs, and spices. It can also be made vegetarian or vegan by using vegetable broth and omitting dairy products, making it a versatile option for people with different dietary needs.
• Easy to make: Spinach soup is easy to make and requires only a few basic ingredients. It can be made in under 30 minutes, making it a quick and convenient meal option for busy weeknights.
• Delicious: Spinach soup has a mild and comforting flavor that is well-suited for all seasons. It can be enjoyed hot or cold, and can be paired with a variety of toppings such as croutons, cheese, or herbs to add more flavor and texture.

Spinach Soup Recipe Ingredients

• Fresh Spinach
• Olive Oil
• Red Onion
• Garlic
• Vegetable Broth
• Coconut milk
• Croutons

See recipe card for Spinach Soup with Coconut Milk (Vegan and Keto) quantities.

How to make Spinach Soup Recipe

In a saucepot on medium heat, add the oil and wait for it to shimmer. Add the onion and garlic, and cook until the onion is soft, about 5 minutes. Add the spinach and stir every once in a while, until the spinach wilts.

Keep adding more spinach, and keep stirring, until all of the spinach has shriveled. Pour in the vegetable broth and bring the mixture to a boil.

Once the mixture has boiled, add everything into a blender and blend until smooth.

Return the spinach soup back into the pot and mix in the milk. Serve in individual bowls and top each bowl with some croutons.

Hint: Use a wooden spoon to stir the spinach over and over as it wilts.

How Do You Thicken Spinach Soup?

There are several ways to thicken spinach soup:

• Add starchy vegetables: Adding starchy vegetables such as potatoes or sweet potatoes to the soup can help to thicken it. These vegetables release natural starches when cooked, which can help to thicken the soup without the need for flour or cornstarch.
• Use a roux: A roux is a mixture of equal parts flour and fat (such as butter) that is used to thicken soups and sauces. To make a roux, melt butter in a pan and whisk in flour until a paste forms. Cook the roux for a few minutes until it turns a light brown color, then add it to the soup and whisk well to combine.
• Use cornstarch: Cornstarch is a common thickening agent that can be added to soup to thicken it. Mix cornstarch with cold water or broth to make a slurry, then add it to the soup and stir well. Cook the soup for a few more minutes to allow the cornstarch to thicken the soup.
• Let it simmer: Letting the soup simmer for longer can help to reduce the amount of liquid in the soup and thicken it naturally. Be careful not to overcook the soup or it may become too thick and lose its flavor.

Substitutions

• Spinach: For best quality, use fresh spinach from a bag or clear plastic box. Although the bag might seem big, the spinach will shrivel into such small pieces, making it necessary to use the entire bag. You can do this in batches as the spinach shrivels.
• Olive oil: If you prefer not to use olive oil, feel free to use vegetable or avocado oil for this.
• Onion: I used red onion for this recipe, although you can use yellow or white onion. This is the base flavor for the recipe.
•  Garlic: For best quality results, use fresh garlic. You can always use garlic from the jar although it is less fresh that way.
• Vegetable broth: This vegetable broth will give the soup so much flavor. You can also use water and a bouillon cube to add flavor to the soup. This might not make it vegan though. There are some vegan bouillon cubes you can try!
• Milk: In the past, my mom always used sour cream for this recipe, giving the recipe a great Mexican twist to it. Since this is the vegan version, I tested coconut milk, oat milk, almond milk and vegan cream.
• Croutons: I love using store bought croutons, although you can always cut a stale piece of bread into pieces and use that.

Spinach Soup Recipe Variations

Here are some variations on spinach soup that you can try:

• Spinach and Potato Soup: This variation of spinach soup includes diced potatoes, onions, garlic, and vegetable broth, along with the spinach. After the ingredients are sautéed, they are simmered until tender, then blended to create a smooth and creamy soup.
• Spinach and Lentil Soup: This variation combines cooked lentils with sautéed onions, garlic, carrots, celery, and spinach, and is simmered in vegetable broth until the vegetables are tender. It can be served as a vegetarian meal or as a side dish.
• Creamy Spinach Soup: This variation of spinach soup includes heavy cream or coconut milk for added creaminess and flavor. It is made by sautéing onions and garlic, adding spinach and broth, and blending until smooth. The cream or coconut milk is then added and heated until warm.
• Spinach and Chickpea Soup: This variation combines chickpeas, tomatoes, onions, garlic, and spinach with vegetable broth and a variety of spices to create a hearty and flavorful soup. The soup is simmered until the flavors are well combined and the chickpeas are tender.
• Spinach and Mushroom Soup: This variation includes sautéed mushrooms, onions, and garlic, along with spinach and broth. It is simmered until the vegetables are tender, then blended until smooth. This soup can be served as a light lunch or as an appetizer before a meal.

Equipment

To make spinach soup, you will need the following equipment:

1. Large pot: A large pot is needed to cook the soup. A 6 to 8-quart pot should be sufficient for most recipes. I love using my Caraway pots and pans for best quality.
2. Immersion blender or blender: An immersion blender can be used to puree the soup directly in the pot, or a blender can be used to puree the soup in batches. If using a blender, be sure to let the soup cool slightly before blending.
3. Cutting board and knife: A cutting board and knife will be needed to chop the vegetables for the soup.
4. Wooden spoon or spatula: A wooden spoon or spatula is needed to stir the soup as it cooks.
5. Measuring cups and spoons: Accurately measuring the ingredients is important for achieving the right balance of flavors in the soup.
6. Ladle: A ladle is needed to serve the soup.
7. Optional: strainer - If you want to remove any small bits or pieces that are in the soup, you can strain it using a fine mesh strainer.

How to Store Spinach Soup

To store spinach soup, follow these steps:

• Allow the soup to cool to room temperature. Do not leave it out for more than 2 hours.
• Transfer the soup to an airtight container. A glass or plastic container with a tight-fitting lid is best.
• Label the container with the date and contents. This will help you keep track of how long the soup has been stored.
• Store the soup in the refrigerator for up to 4 days. Make sure the soup is completely chilled before placing it in the refrigerator.
• To freeze spinach soup, let it cool completely, then pour it into a freezer-safe container or a freezer bag. Label the container with the date and contents, and freeze for up to 3 months.
• To thaw frozen spinach soup, transfer it to the refrigerator and let it thaw overnight. Reheat on the stove or in the microwave before serving.

Note that cream-based spinach soups may not freeze as well as broth-based soups. They may separate or become grainy when reheated, so it is best to consume them within a few days of making.

Spinach Soup Recipe Top tips

Here are some top tips for making spinach soup:

• Use fresh spinach: Fresh spinach has a bright, clean flavor that will make your soup taste better. Avoid using frozen spinach, which can become mushy and watery when cooked.
• Saute the onions and garlic: Sauteing the onions and garlic in a little bit of oil or butter before adding the spinach will enhance their flavor and add depth to the soup.
• Add herbs and spices: Adding herbs and spices, such as thyme, rosemary, or nutmeg, can give your soup an extra flavor boost. Be careful not to overdo it, as you don't want to overpower the taste of the spinach.
• Use chicken or vegetable broth: Using chicken or vegetable broth instead of water will give your soup a richer flavor. If you don't have broth on hand, you can use bouillon cubes or powder mixed with water.
• Blend well: Use an immersion blender or a regular blender to puree the soup until it's completely smooth. This will give it a silky texture and a consistent flavor.
• Adjust the consistency: If your soup is too thick, you can add more broth or water to thin it out. If it's too thin, you can simmer it uncovered for a few minutes to reduce the liquid.
• Garnish with a swirl of cream: For an extra touch of elegance, you can swirl a spoonful of heavy cream or sour cream into each bowl of soup just before serving.
• Serve with crusty bread: A slice of crusty bread or a piece of garlic toast is the perfect accompaniment to a bowl of spinach soup.

Spinach Soup Recipe

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• Author: Maxine Dubois
• Total Time: 20 minutes
• Yield: 4 servings 1x

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Description

This Spinach Soup Recipe (Vegan and Keto) is made with spinach, onion, garlic, coconut milk, cooked and blended to perfection.

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Ingredients

Scale 1x2x3x

• 1 pound of fresh spinach
• 2 tablespoons olive oil
• ¼ cup diced red onion
• 3 garlic cloves, smashed
• 2 cups vegetable broth or water
• ¼ cup milk or, if vegan, coconut milk
• Optional: croutons, for garnish

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Instructions

1. In a saucepot on medium heat, add the oil and wait for it to shimmer. Add the onion and garlic, and cook until the onion is soft, about 5 minutes. Add the spinach and stir every once in a while, until the spinach wilts. Keep adding more spinach, and keep stirring, until all of the spinach has shriveled.
2. Pour in the vegetable broth and bring the mixture to a boil.
3. Once the mixture has boiled, add everything into a blender and blend until smooth.
4. Return the spinach soup back into the pot and mix in the milk.
5. Serve in individual bowls and top each bowl with some croutons.

Notes

For best quality, use fresh spinach from a bag or clear plastic box. Although the bag might seem big, the spinach will shrivel into such small pieces, making it necessary to use the entire bag. You can do this in batches as the spinach shrivels.

• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Category: Dinner
• Method: Cooking
• Cuisine: American

Nutrition

• Serving Size: 1
• Calories: 321.5
• Sugar: 0.5 g
• Sodium: 107.5 mg
• Fat: 25.8 g
• Saturated Fat: 15.9 g
• Carbohydrates: 17.9 g
• Fiber: 2.5 g
• Protein: 6.8 g
• Cholesterol: 75.9 mg

Food safety

• Cook to a minimum temperature of 165 °F (74 °C)
• Do not use the same utensils on cooked food, that previously touched raw meat
• Wash hands after touching raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with high smoking point to avoid harmful compounds
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.