Simply Spinach Soup

  • Yield: 6 servings


Cooking spray
1tablespoon butter
1cup chopped onion
1/2cup finely chopped carrot
1/3cup all-purpose flour
1/4teaspoon ground nutmeg
4cups fat-free, low-sodium chicken or vegetable broth
1cup fat-free milk
6cups fresh baby spinach leaves
1 (12-ounce) can fat-free evaporated milk
Salt and pepper to taste (optional)
2tablespoons grated Parmesan cheese (optional)
1/3cup sliced almonds,toasted (optional)


  1. In a large, nonstick saucepot coated with cooking spray, melt the butter over medium heat and saute the onion and carrot until tender, about 7 to 10 minutes.
  2. Add the flour and nutmeg and stir. Gradually add the broth, stirring until smooth. Add the milk and bring to a boil over medium heat, stirring constantly, until smooth and thickened, about 10 minutes.
  3. Add the spinach and cook until the spinach begins to wilt, about 3 minutes. Stir in the evaporated milk and salt and pepper (if using). Top with Parmesan cheese and toasted almonds (if using).


Recipe reprinted with permission from Holly Clegg’s Trim & Terrific Diabetic Cooking, American Diabetes Association, 2007.

Nutritional Info *per serving

  • Calories 139
  • Fat 2g
  • Cholesterol 8mg
  • Sodium 191mg
  • Carbohydrate 21g
  • Fiber 2g
  • Protein 9g