Creamy Spinach Soup With Mint

This creamy spinach soup with mint is light, refreshing, and packed with nutrients. A simple spring soup recipe with fresh spinach, coconut milk, and fresh herbs for a delicious and healthy meal.

As a nutrition consultant and chef, I love making satisfying and nutritious meals. This creamy spinach soup with mint is fresh, light, and packed with greens. It’s perfect for a light lunch, a first course, or a make-ahead meal. Plus, it comes together quickly with simple ingredients and minimal cooking time. The balance of fresh herbs, leafy greens, and creamy coconut milk makes this a comforting yet refreshing dish. It’s one of those soups that feels both nourishing and luxurious at the same time.  Check out these 18 Fall Soups, Stews, and Recipes for hearty inspirations.

Why You’ll Love This Recipe

What I love most about this soup is how effortless it is. You don’t need fancy techniques or hours in the kitchen—just a handful of simple ingredients that come together beautifully. The combination of spinach, zucchini, and mint brings a natural sweetness, while coconut milk adds a silky, rich texture without weighing it down. And that little touch of lemon zest? It makes everything taste brighter and more alive.

This soup also works wonderfully for meal prep. Make a big batch, and you’ll have a nourishing option ready to go for the next few days. Plus, it’s incredibly versatile—you can tweak the flavors to match your preferences, swap ingredients, or even serve it chilled in the summer for a refreshing twist. Whether you need a quick, healthy meal or are looking for a simple way to get more greens into your diet, this soup is an easy win.

Ingredients For Creamy Spinach Soup

Olive oil – A must-have in any kitchen, olive oil adds richness and depth to the soup.

Leek—Leeks have a mild onion-like sweetness and a slightly earthy taste. They blend beautifully into the soup, creating a rich base without overpowering the fresh greens.

Onion – Onions add natural sweetness and depth, creating a flavorful foundation for the soup. When sautéed, they become soft and aromatic, making the whole kitchen smell incredible.

Zucchini—Zucchini has a creamy texture and mild flavor, helping to thicken the soup naturally. It also boosts vitamins and minerals without making the dish heavy.

Celery—Celery offers a subtle crunch and an herbal note that balances the richness of the coconut milk. It’s a classic soup ingredient because it enhances the overall depth of flavor.

Garlic clove – Garlic is essential for adding a warm, aromatic base. Just one clove makes a difference, bringing a hint of spice and savoriness.

Fresh spinach leaves – Spinach gives this soup its vibrant green color and loads it with nutrients. It has a slightly sweet taste that blends beautifully into a creamy soup.

Fresh mint leaves—Mint is the secret ingredient that makes this soup so refreshing. It brightens up the flavors and pairs perfectly with the creamy coconut milk.

Vegetable stock (or chicken stock) – A good stock is key to a flavorful soup. Vegetable stock keeps it light and fresh, while chicken stock adds a deeper, richer taste.

Coconut milk (or cashew milk/oat milk for non-dairy alternatives) – Coconut milk gives the soup a creamy, velvety texture with a hint of natural sweetness. It’s also a great dairy-free option that adds healthy fats. (Optional)

Lemon juice – A splash of lemon juice lifts the flavors, adding brightness and balance. It also enhances the freshness of the spinach and mint.

Lemon zest – Lemon zest adds a fragrant citrus note that pairs beautifully with the herbs. It gives the soup an extra layer of fresh flavor.

Crème fraîche (or sour cream for serving): A spoonful of crème fraîche adds a creamy, tangy finish, making the soup feel extra indulgent and smooth. (optional)

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How to Make It

1. Heat olive oil in a large pot over medium heat.
2. Add leek, onion, and garlic. Sauté for 3-4 minutes until softened.
3. Add zucchini and celery.
4. Chop thyme and basil and add it to the pot. Saute for 4 minutes.
5. Pour in vegetable stock and gently simmer over a medium flame. Let cook for 25 minutes.
6. Add fresh spinach, lemon zest, and mint leaves. Cook for another 2-3 minutes.
7. Blend with an immersion blender or food processor until smooth.
8. Stir in coconut milk (optional) and lemon juice. Season with salt, black pepper, and red pepper flakes.
9. Serve warm with a swirl of crème fraîche or, sour cream or plain.

Ingredient Substitutions

Replace celery with asparagus.

Swap coconut milk for cashew milk or oat milk for a dairy-free alternative.

Use chicken stock instead of veggie stock for a richer flavor.

Add broccoli florets for extra greens.

Health Benefits for Women’s Health

• Spinach: Packed with iron, folate, and vitamin C, supporting energy and hormone balance.
• Celry: High in fiber, which is excellent for the gut and detoxification.
• Leek & onion: Help detox the liver and support healthy hormones.
• Mint: Aids digestion and reduces inflammation.
• Coconut milk: Provides healthy fats that support hormone production.

If you want to explore more about dark leafy greens like spinach, check out The Best Hormone-Balancing Foods To Eat. Spinach is versatile, nutrient-rich, and an excellent base for warming soups like this one.

Low-Calorie, Nutrient-Packed Option

This soup ticks all the boxes if you’re looking for a healthy, guilt-free meal. Why?

• Low-Calorie Choice: Spinach and mint are naturally low in calories, making this soup light and satisfying.
• Packed with Nutrients: Despite being light, it’s rich in vitamins, minerals, and fiber.
• Weight-Loss Friendly: Ideal for those mindful of calorie intake while maximizing nutrition.
• Non-Dairy Options: Use alternatives like coconut or cashew milk for a creamy texture without the calories of heavy cream.

Looking to explore more low-calorie dishes? Check out this Cauliflower Fried Rice recipe for another nutrient-rich choice that keeps things healthy and flavorful. This soup is perfect as a light lunch or a nourishing first course.

Chef Angie Tips

• Use fresh spinach for the best color and taste.
• Don’t overcook the spinach—it keeps the soup vibrant green.
• For a silkier texture, strain the soup through a fine-mesh sieve.
• Adjust thickness with a bit of water or more stock.

If you’re looking for salad inspiration, check out this Light, Healthy Broccoli Salad (No Mayo)

Using Fresh Herbs

Fresh herbs are always amazing to use because they transform any dish. The aromatic lift they provide is unmatched:

• Always use fresh mint leves and add them during the final minutes of cooking to lock in their brightness.
• Avoid overcooking mint, as it can lose its refreshing aroma and vibrant green color.

A little mint goes a long way—use sparingly to balance the flavors without overpowering the delicate spinach. Explore this Practical Guide for Cooking with Fresh Herbs for more tips on incorporating fresh herbs.

Ways to Serve

• As a first course before dinner.
• With a side of crusty bread or cherry tomatoes.
• Chilled as a refreshing summer soup.
• Topped with extra fresh herbs and a drizzle of olive oil.

Storage

• Store in an airtight container in the fridge for up to 3 days.
• Freeze for up to 2 months.
• Reheat over low heat, adding a bit of water if needed.

Equipment

• Large pot
• Wooden spoon
• Food processor, regular blender, or immersion blender
• Fine-mesh sieve (optional)

FAQ

Every great recipe has questions—especially if it’s something new, like spinach and mint soup. Here, we’ll answer common queries to ensure a smooth cooking experience.

Can I Add Other Vegetables?

Absolutely! You can enhance the soup with extra veggies like diced broccoli florets, fennel, or asparagus.

What’s the Best Way to Blend the Soup?

An immersion blenderis the easiest to use directly in the pot. It offers quick and safe blending. No hand blender? Don’t worry. Use a food processor, hig speed blenedr or regyral bleneder, but let the soup cool for a few minutes first. Always blend in small batches to avoid messes.

Can I Use Dairy Instead of Non-Dairy Options?

Of course! For a richer base, substitute coconut milk with fresh cream or crème fraîche. Want it lighter? Opt for dairy-free cashew milk.

Check out this Creamy Roasted Cauliflower Soup Recipe for more ideas on adding creaminess.

Do I Need Fresh Mint?

Yes! Fresh herbs like mint leaves make all the difference. They add brightness you just don’t get from dried options. Toss mint in only during the last few minutes to keep the flavor vibrant.

How Thick Should This Soup Be?

You can control the thickness of the soup. To keep it thinner, add a bit more vegetable stock or 1-2 cups of cold water. To achieve a thicker texture, simmer a little longer to reduce the liquid.

Can I Make It Ahead?

Absolutely! Fresh spinach soup tastes just as good—maybe even better—the next day! Prepare it the night before and refrigerate. Heat slowly on a medium flame, and add fresh mint as a garnish to revive its flavor.

Are you looking for more make-ahead options? Explore this collection of 18 Fall Soups, Stews, And Fall Recipes.

This creamy spinach soup with mint is light, healthy, and full of fresh flavors. Perfect for everyday cooking fun and a healthier life!

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Yum

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