Spinach cream soup with broccoli and chia seeds

Spinach cream soup with broccoli and chia seeds - a delicious and healthy recipe

Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Number of servings: 4

I invite you to discover a cream soup that perfectly combines essential nutrients and the delicious flavors of fresh vegetables. This spinach cream soup with broccoli and chia seeds is not only an excellent choice for a meatless meal but also an economical option, full of vitamins and minerals.

A brief history

Cream soup is a dish that has gained popularity in kitchens around the world due to its versatility. From simple vegetable soups to more elaborate combinations, each culture has adapted the recipe according to the ingredients available. This meatless soup is inspired by the tradition of using seasonal vegetables and transforming them into delicious and nutritious dishes.

Your ingredients

- 1 medium onion
- 1 large carrot
- 200 g broccoli (approximately 1 small bunch)
- 200 g fresh spinach (you can also use frozen, but fresh has a more intense flavor)
- 2 tablespoons chia seeds (an excellent source of Omega 3 and fiber)
- 1 tablespoon olive oil (plus extra for garnish)
- Salt, to taste
- Ground black pepper, to taste
- Croutons, for serving (a crunchy and tasty addition)

Step by step for a perfect soup

1. Preparing the ingredients: Start by peeling the onion and carrot. Cut the carrot into slices about 0.5 cm thick, and chop the onion into larger pieces to add texture to the soup. Breaking the broccoli into small florets will help it cook evenly. Make sure to wash the spinach well to remove any impurities.

2. Sautéing the vegetables: In a deep pot, add the olive oil and heat it over medium heat. Add the sliced carrot and onion and sauté for 5-7 minutes until the onion becomes translucent and the carrot softens slightly. This step is essential as sautéing helps to enhance the flavors.

3. Adding water and seasonings: Once the vegetables are sautéed, pour in warm water and add a little salt. This step will help the vegetables cook evenly. Let it simmer on low heat for 10 minutes, covering the pot with a lid.

4. Including the broccoli and spinach: Add the broccoli florets to the pot and let it simmer for 3-4 minutes. Then, add the spinach leaves, ground pepper, and chia seeds. The latter not only enrich the soup with nutrients but also provide an interesting texture. Let it simmer for another 2 minutes, then turn off the heat.

5. Blending the soup: Use an immersion blender or a regular blender to puree the mixture until you achieve a smooth cream. If you prefer a thinner soup, you can add a little water to reach your desired consistency.

6. Serving: Pour the cream soup into bowls, drizzle with a splash of olive oil, and add crunchy croutons. You can also sprinkle some chia seeds on top for a more appealing look.

Serving suggestions and variations

This cream soup pairs perfectly with a fresh salad or a slice of toasted whole-grain bread. If you want a more exotic touch, you can add spices like cumin or coriander during the sautéing of the vegetables. Additionally, if you want to enrich the soup with protein, you can add a can of chickpeas or white beans, mixing them in during blending.

Frequently asked questions

1. Can I use frozen vegetables?
Yes, you can use frozen vegetables, but make sure to thaw them before adding them to the soup.

2. How can I make the soup spicier?
Add a bit of chili pepper or red pepper flakes during the sautéing of the vegetables for an extra kick of flavor.

3. What are the nutritional benefits?
This soup is rich in vitamins A, C, and K, and contains fiber and antioxidants from the vegetables and chia seeds.

Calories and nutrients

A serving of this cream soup contains approximately 150 calories, depending on the amount of oil used and the croutons. It is an excellent choice for a light yet nourishing meal that will keep you energized and satisfy your craving for something healthy.

In conclusion, this spinach cream soup with broccoli and chia seeds is a simple, quick, and delicious recipe, perfect for any occasion. Whether you enjoy it for lunch or dinner, it is a choice that will enhance not only your taste but also your well-being. I encourage you to try it and personalize the recipe according to your preferences!