About the Recipe

This Creamy Broccoli & Spinach Soup is a nutrient-packed, low-calorie delight that's perfect for anyone looking to eat healthily without sacrificing flavor. Bursting with vitamins, minerals, and fiber, it supports weight management, blood sugar control, heart health, and overall wellness. Its creamy texture—achieved naturally with Greek yogurt or light cream—makes it comforting yet light, ideal for a quick lunch or a cozy dinner.

Suitable For

• Weight management
• Prediabetes / Type 2 diabetes
• Cardiovascular risk patients
• High-fiber diet plans
• Low-calorie dinner options
• PCOS-friendly diets

Standard Portion

1 Serving – ~1½ cups / 350 ml

Ingredients

• 1 cup broccoli florets (150g)
• 1 cup fresh spinach (30g)
• 1 tsp olive oil
• 1 small garlic clove
• ¼ small onion (30g)
• 1½ cups low-sodium vegetable broth
• 1 tbsp low-fat Greek yogurt or 1 tbsp light cream (optional for creaminess)
• Black pepper & herbs to taste

Preparation

1. Heat olive oil in a pan.
2. Sauté onion and garlic until soft.
3. Add broccoli and vegetable broth. Simmer 8–10 minutes until tender.
4. Add spinach and cook 1–2 minutes until wilted.
5. Blend until smooth and creamy.
6. Stir in Greek yogurt for added creaminess.
7. Season with pepper and herbs. Serve warm.

Nutritional Value

Approximate Per Serving

Clinical Modifications

For Weight Loss (~130 kcal)

• Use minimal olive oil (½ tsp)
• Skip cream; use 0% Greek yogurt
• Increase spinach for volume

For Prediabetes / Type 2 Diabetes

• Avoid adding potatoes or flour
• Pair with a protein source (grilled tofu or egg)
• Choose low-sodium broth

For High Cholesterol

• Avoid cream or butter
• Use 0% Greek yogurt
• Add extra spinach for soluble fiber

For Hypertension

• Use low-sodium broth
• Avoid added salt
• Flavor with herbs, garlic, black pepper, nutmeg

For High-Protein Diet Plan

• Add ¼ cup red lentils while cooking
• OR Blend with 50g silken tofu

Result: Protein increases to 12–15g per serving