Greener Ideal
Greener Ideal

Low-Fat Spinach and Zucchini Soup Recipe

Samantha LoweSamantha Lowe

By Samantha Lowe Samantha Lowe |

This soup, while delightful warm, is meant to be served chilled. Perfect for a mid-afternoon snack or the beginning of a meandering several-course summer meal, the soup is high in flavor but not in fat. If wanting to make this soup completely vegan, substitute the non-fat yogurt with blended tofu.

Low-Fat Spinach and Zucchini Soup Recipe


Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: Serves 4

Calories per serving: 250

Fat per serving: 9g

Low-Fat Spinach and Zucchini Soup Recipe


  • 2 tbl olive oil
  • 1 large onions, chopped
  • 3 cloves garlic, chopped
  • 4 cups vegetable broth
  • 1 large potato, peeled and chopped
  • 2 large zucchinis, chopped
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • ½ tsp ground black pepper
  • 4 cups fresh spinach
  • salt, to taste
  • 2 cups plain non-fat yogurt


  1. Sauté the onions and garlic in olive oil in a large soup pot, on medium-high heat, for 3 to 5 minutes. Deglaze the pot with the vegetable broth, scraping up all the brown bits.
  2. Add the rest of the ingredients, except the spinach, salt and yogurt. Simmer for 15 to 20 minutes, covered, on medium heat, until the soup is fragrant and the potato is soft.
  3. Add the spinach and simmer for another 2 minutes, until it is completely softened.
  4. Remove the soup from heat, allow to cool, and blend until smooth and silky. Chill the blended soup in the refrigerator. Mix in the yogurt before serving.

Nutritional Information

Calories: 250
Fat: 9g
Carbohydrate: 34g
Protein: 10g
Low-Fat Spinach and Zucchini Soup

Based in Kingston, Canada, Samantha Lowe has been writing for publication since 2006. She records her culinary and globe-trotting experiences online at A love of photography and cooking fuels this writing, with the end result usually enticing friends and acquaintances to 'loosen their belts'.