Spinach soup

Spinach soup is a fast, vivid green cream soup: fresh or frozen spinach, potatoes for body, onion and garlic, and half an hour on the stove. The secret is that the spinach goes in only for the last few minutes, so the soup stays bright green rather than khaki.

Pot calculatorOrder Spinach soup

VeganGluten freeDairy freeParve

Updated

Spinach soupIllustration
Time45 minCook 30 min
Pot6 bowls2.1 litres
Per bowl147 kcal4.8 g protein · a 350 ml bowl
Cost of the pot₪26for the pot, about ₪4.4 a bowl

The story of Spinach soup

Spinach reached Europe from Persia by way of the Arab world, and its names in many languages, from Turkish ıspanak to Bulgarian spanak and English spinach, still carry the Persian root. In Turkey and the Balkans spinach soup is a homely winter soup, and there it is almost always thickened with yogurt and egg: in Turkey with a mixture warmed gradually with the soup, and in Bulgaria with a similar mixture called zastroyka, which gives the soup creaminess without cream.

In Israel spinach is a winter leaf, and frozen spinach sits in almost every freezer, so spinach soup is made all year. All the styles are known here: a parve green cream soup with potatoes, a sour Turkish version with yogurt and mint, a Bulgarian version with rice, and an Italian one with small pasta, egg and Parmesan.

What makes Spinach soup itself

Spinach soup is a soup of minutes. All the work goes into the base, onion, garlic and potatoes cooked until soft, and the spinach itself goes in only once the base is ready, for 3 to 4 minutes. Blend at once, add the lemon only when serving, and you get a vivid green soup with a fresh taste, without the metallic bitterness of overcooked spinach.

Spinach soup for any number of people

Change the number of people and the bowl size, and every ingredient updates in grams, with the cost, calories and protein per bowl.

Bowl size
Units
2.1litres in the pot
3Pot to use, litres
₪26Cost of the pot
₪4.4per bowl
147kcal per bowl
4.8g protein per bowl
IngredientAmountCost
The base
Olive oil40 ml₪2.1
Large onion, chopped200 g · 1 pcs₪1.2
Garlic cloves, sliced15 g · 3 pcs₪0.5
The pot
Potatoes, diced400 g · 2 pcs₪2.4
Water1.2 l
Fresh spinach leaves without thick stems, or frozen spinach600 g₪19
The seasoning
Salt11 g₪0.0
Black pepper1 g₪0.1
Grated nutmeg0.5 g₪0.2
Lemon juice, when serving20 ml₪0.4
Send on WhatsApp

Shelf prices at a large Israeli chain and specialty shops, October 2026. Nutrition from the ingredients in grams, before cooking.

How many calories in Spinach soup? Nutrition facts and calorie calculator

Change the amount of any ingredient, drop one, or pick a lighter version, and the numbers per serving update at once: calories, fat, carbs, protein, sodium and fibre.

Spinach soup has 42 calories per 100 ml. A 350 ml bowl made with our recipe has 147 calories: 4.8 g protein, 6.7 g fat and 16.7 g carbohydrates. A 250 ml cup has 105 calories.

Lighter

Ingredients, for the whole recipe

  • 40 ml54 kcal per serving
  • 1 pcs13 kcal per serving
  • 3 pcs4 kcal per serving
  • 2 pcs51 kcal per serving
  • 600 g23 kcal per serving
  • 11 g0 kcal per serving
  • 1 g0 kcal per serving
  • 1 g0 kcal per serving
  • 20 ml1 kcal per serving

What each add-on adds to Spinach soup

Values for the amount in the row, from the national food database.

Add-onCaloriesProtein, gFat, g
A tablespoon of oil122013.8
A slice of white bread792.50.5
A slice of challah12641.1

How to make Spinach soup

In cook mode the screen stays on, tap a step when it is done, and the timers run next to each step.
  1. Wash fresh spinach in several changes of water until no sand is left at the bottom of the bowl, and check the leaves. Remove the thick stems. Thaw frozen spinach and keep its liquid.
  2. In a 4 litre pot, warm the olive oil over medium heat and sweat the onion for 7 minutes, until soft and translucent. Add the garlic and stir for a minute.
  3. Add the potatoes, the water and 5 g of the salt, bring to a boil and cook for 15 minutes, until the potatoes are completely soft.
  4. Turn the heat up to a boil and add the spinach by the handful, uncovered. Cook for 3 to 4 minutes, frozen spinach 5 minutes, just until the leaves wilt and turn vivid green.
  5. Take off the heat and blend at once for 2 minutes, until smooth.
  6. Season with the rest of the salt, the pepper and the nutmeg. Do not bring it back to a long boil.
  7. If the soup is not served right away, cool it quickly: set the pot in a large bowl of cold water and ice and stir, to keep the colour.
  8. Serve hot, adding the lemon juice to the pot or to each bowl just before serving, with a drizzle of olive oil.

The science of Spinach soup

Kitchen science

Why spinach soup fades to khaki

Spinach's green comes from chlorophyll, which has a magnesium ion at its centre. During long cooking the cells release natural acids, and with acid and heat the magnesium is replaced by hydrogen ions and the green turns olive brown. Short cooking, the first minute uncovered so some of the volatile acids escape, and lemon only when serving all protect the colour.

Kitchen science

That rough feeling on your teeth

Spinach is rich in oxalic acid. In the mouth it binds to calcium in saliva and forms tiny crystals of calcium oxalate, which feel like a rough coating on the teeth. In versions with yogurt or cheese, their calcium binds the acid already in the pot, so the feeling is weaker. Olive oil and potato starch soften it in the parve soup too.

Kitchen science

Why yogurt curdles in soup

Yogurt has already been soured, and its casein proteins are close to their clotting point. With strong heat they tighten, cling together and squeeze out whey, and the soup looks grainy. Flour and egg yolk protect them: the starch keeps the proteins from clinging and the yolk thickens. Warm the mixture gradually with ladles of soup and do not boil once it is in the pot.

Kitchen science

Where the spinach goes

Spinach leaves are mostly water, held in the cells by the pressure it puts on their walls. Heat damages the cell membranes, the water escapes and the leaf collapses. That is why a mountain of fresh spinach becomes a small amount in the pot, and why spinach soup needs a lot of leaves to be truly green.

Spinach soup in every kitchen

Turkish

Do not blend; cook 60 g of rice or bulgur with the base. Mix 300 g of yogurt with an egg yolk and a spoonful of flour, warm it gradually with ladles of the soup and return it to the pot without boiling. Finish with butter melted with dried mint and hot paprika. This version is dairy.

Bulgarian

A chunky soup with 80 g of rice, carrot and onion, and the chopped spinach added at the end. Thicken with zastroyka, a beaten egg with 200 g of yogurt warmed gradually, and serve with dill. This version is dairy.

Italian

In vegetable stock, cook 100 g of small pasta or orzo, add the spinach for a minute, and finally whisk in 3 eggs beaten with 60 g of grated Parmesan in a circular motion, so soft strands form. This version is dairy.

With coconut milk

Replace 250 ml of the water with coconut milk added after blending, and add grated fresh ginger. The soup is richer and stays parve and vegan.

Common Spinach soup problems and how to fix them

My spinach soup turned brownish green

The spinach cooked too long or the lemon went in early. Next time add the spinach for only 3 to 4 minutes, blend at once and add lemon when serving. If the soup has already faded, a handful of fresh spinach blended in at the end brings back some of the colour.

The soup tastes bitter or metallic

Thick stems went in, or the spinach overcooked. Balance with another cooked, blended potato, a spoonful of olive oil and a little lemon, and in the dairy version with a spoonful of yogurt.

The yogurt curdled in the soup

Cold yogurt went straight into boiling soup, or the soup boiled after it. Blend for a few seconds to smooth out the grains, and next time mix the yogurt with an egg yolk and flour and warm it gradually with ladles of soup.

My spinach soup is watery

Frozen spinach brought a lot of liquid with it, or there were too few potatoes. Cook a potato separately, blend it into the soup, and next time take the spinach liquid off the water in the recipe.

There is sand in the soup

The fresh spinach was washed only once. Wash it in a large bowl, lift the leaves out of the water rather than pouring them out with it, and repeat until the bottom is clean.

Storing, freezing and reheating

2 days

In the fridge

2 months, without yogurt

In the freezer

2+4

To cool

Bring it from 60 to 21 °C within two hours and down to 5 °C within four more. Split a big pot into shallow boxes.

75 °C

Reheating

Reheat over medium heat only until hot, without a long boil, and add lemon after reheating. Reheat a yogurt version over low heat only, stirring all the time.

Nutrition of Spinach soup

From our recipe, per bowl and per 100 g, next to the national food database.

ServingkcalProtein, gFat, gCarbs, gFibre, g
Our recipe, a 350 ml bowl1474.86.716.74.4
Our recipe, 100 ml421.41.94.81.2

What the ingredients of Spinach soup cost

What each ingredient costs in one pot, and where to buy it.

IngredientPriceIn this potWhere to buy
Fresh spinach leaves without thick stems, or frozen spinach₪32 per kg₪19Greengrocer
Potatoes, diced₪5.9 per kg₪2.4Greengrocer
Olive oil₪53 per litre₪2.1Supermarket
Large onion, chopped₪5.9 per kg₪1.2Greengrocer
Garlic cloves, sliced₪34 per kg₪0.5Greengrocer
Lemon juice, when serving₪20 per litre₪0.4Supermarket
Grated nutmeg₪398 per kg₪0.2Supermarket
Black pepper₪139 per kg₪0.1Supermarket
Salt₪2.1 per kg₪0Supermarket

Shelf prices at a large Israeli chain and specialty shops, October 2026, VAT included. Vegetable prices change with the season.

Make Spinach soup a meal

Shabbat

Ready Shabbat food

Soup, hamin, mains and sides, with a quantity calculator and prices.

Plan Shabbat
Hosting

Hosting trays

9 trays to go with the soup, with a planner by number of guests.

Tray planner
Events

Catering

A whole menu in grams per guest, with a reheating table.

Menus

What to serve with Spinach soup

Serve with a drizzle of olive oil, croutons and a lemon wedge. Pita with za'atar suits the parve version, and fresh bread for wiping up the mint butter suits the Turkish one.

Spinach soup in large quantities: events, offices and communities

How much of everything by number of guests, at a 350 ml bowl. For institutional pots, catering and community kitchens.

GuestsLitres30 l potsCost of ingredients
258.81₪109
50181₪218
100352₪436
200703₪871
5001757₪2,179

Every ingredient for any number of guests is in the calculator above: type the number of people.

Order Spinach soup

A ready pot for Shabbat, an event or the office, ordered ahead.

  • Cooked to order, for Shabbat, an event or the office.
  • Tell us how many people and when, and we send a quote.
  • Delivery in Tel Aviv from ₪35, free over ₪750.

Order Spinach soup for a large event

Large orders in Israel and abroad: events, offices, synagogues, communities and institutions.

  • In Israel: cooked in Tel Aviv and delivered to events in the area, and to large events anywhere in the country on a quote.
  • Abroad: for communities, events and restaurants. Tell us where, how many and when, and we come back with a quote and options.
  • Institutional quantities and a shopping list for any number of guests, in the calculator above.

Frequently asked questions

How do you make spinach soup?

Sweat onion and garlic in olive oil, cook potatoes in water for 15 minutes, add 600 g of spinach for 3 to 4 minutes and blend at once. Season with salt, pepper and nutmeg, and add lemon when serving.

Can you make spinach soup with frozen spinach?

Yes, and it works very well. Add the thawed frozen spinach with its liquid for 5 minutes, and use a little less water in the recipe so the soup is not watery.

What is Turkish spinach soup?

A sour, unblended spinach soup with rice or bulgur, thickened with yogurt mixed with egg yolk and flour. It is finished with melted butter, dried mint and hot paprika, and it is dairy.

What is the difference between Bulgarian and Turkish spinach soup?

Both are thickened with yogurt and egg. The Bulgarian one is chunky, with rice, carrot and dill, and the Turkish one ends with butter, dried mint and hot paprika, sometimes with bulgur.

How do you make Italian spinach soup?

Cook small pasta in vegetable stock, add spinach for a minute, and whisk in eggs beaten with grated Parmesan so soft strands of egg form. This version is dairy.

Is spinach soup parve?

Yes, this recipe is parve and vegan: olive oil, vegetables and water. The Turkish, Bulgarian and Italian versions, with yogurt or cheese, are dairy.

How do you keep spinach soup green?

Cook the spinach for only 3 to 4 minutes, blend at once and add lemon when serving. If you are not serving right away, cool the pot in cold water with ice.

How many calories are in Spinach soup?

A 350 ml bowl of Spinach soup made with our recipe has about 147 calories and 4.8 g of protein. Per 100 ml: 42 calories.

How much does it cost to make Spinach soup at home?

A pot of 6 bowls costs about ₪26 at Israeli shelf prices in October 2026, about ₪4.4 a bowl. The calculator above works it out for any number of people.

Every soup in Israel

75 soups, each with a pot calculator, a price list and the science. Search by community, time, calories or cost.

All the soups