Dairy Farmers of Canada

Spinach and Green Pea Soup

Our dietitians' favourite

This soup is a delightful way to eat your greens. Serve it with a tuna sandwich on whole grain bread for a balanced lunch.

  • Prep: 10 min
  • Cooking: 20 min
Yields 4 servings
spinach and green pea soup


  • 4 green onions chopped
  • 3 cloves garlic minced
  • 1 large baking potato peeled and diced (about 1-1/2 cups/375 mL)
  • 1/4 tsp (1 mL) salt
  • 1/8 tsp (0.5 mL) ground nutmeg
  • 1 1/2 cups (375 mL) reduced-sodium vegetable or chicken broth
  • 1 pkg (227 g) spinach
  • 1 cup (250 mL) frozen green peas thawed
  • 2 cups (500 mL) milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice
  • Pepper
  • 1/4 cup (50 mL) 2% plain yogurt
  • 3 tbsp (45 mL) chopped fresh basil mint or chives
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In a pot, combine green onions, garlic, potato, salt, nutmeg and broth; bring to a boil over high heat. Cover, reduce heat to medium-low and boil for 5 to 10 min or until potatoes are almost tender.

Meanwhile, trim off tough stems from spinach. Stir spinach and peas into soup; cover and boil for about 5 min or until spinach is tender.

Use an immersion blender in the pot, or transfer to a blender in batches, and purée until smooth. Return to pot, if necessary. Add milk and heat over low heat, stirring, for 2 to 3 min until steaming (do not let boil). Drizzle in lemon juice, stirring constantly; season to taste with pepper.

In a small bowl, stir together yogurt and basil, mint or chives. Ladle soup into warm bowls and add a dollop of herbed yogurt; swirl slightly.


For the best texture in puréed soups, use an oblong, baking-type potato rather than a waxy-type new potato.

Be sure to rinse the spinach well to remove any sand and shake off excess moisture (there’s no need to dry it) before trimming.

To save on preparation time, you can use about 6 oz (175 g) baby spinach (6 cups/1.5 L packed) and skip the trimming step.

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Nutritional information

Per serving
Energy: 179 Calories
Protein: 11 g
Carbohydrate: 31 g
Fat: 2 g
Fibre: 5.3 g
Sodium: 487 mg

Top 5 Nutrients

(% DV*)
Calcium: 25 % / 274 mg
Folate: 73 %
Magnesium: 38 %
Vitamin A: 40 %
Vitamin C: 77 %