WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
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.
Whether you’re aiming for a high-fiber meal, a PCOS-friendly dish, or a protein-boosted option, this versatile soup can be easily adapted to fit your dietary goals while keeping calories in check. With simple ingredients and minimal prep, it’s a go-to recipe for a wholesome, satisfying meal that nourishes both body and mind.
Ingredients
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)
1 cup broccoli florets (150g)
1 cup fresh spinach (30g)
1 tsp olive oil
1 small garlic clove
¼ small onion (30g)
1 tbsp low-fat Greek yogurt or 1 tbsp light cream (optional for creaminess)
1½ cups low-sodium vegetable broth
Black pepper & herbs to taste
Ingredients (1 Serving)
150g broccoli florets
1 cup fresh spinach
1 tsp olive oil
1 garlic clove, minced
¼ small onion, chopped
1½ cups low-sodium vegetable broth
1 tbsp plain Greek yogurt (0–2% fat)
Black pepper, nutmeg (optional)
Preparation
Preparation
Heat olive oil in a pan.
Sauté onion and garlic until soft.
Add broccoli and vegetable broth. Simmer 8–10 minutes until tender.
Add spinach and cook 1–2 minutes until wilted.
Blend until smooth and creamy.
Stir in Greek yogurt for added creaminess.
Season with pepper and herbs. Serve warm.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount |
Calories | 150–180 kcal |
Protein | 7–9 g |
Carbohydrates | 15–18 g |
Fiber | 5–6 g |
Fats | 6–8 g |
Saturated Fat | <2 g |
Sodium | 250–400 mg* |
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
Protein increases to 12–15g per serving