Spenatsoppa (Swedish Spinach Soup)

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

Not surprisingly, the cuisine of Sweden – a northern nation of long, cold winters – is rich in delicious soups. And this nutrient-filled Swedish Spinach Soup, or spenatsoppa, is no exception. Leaf spinach is...


  • 1 tablespoon olive oil
  • 1 medium onion, coarsely chopped
  • 1 clove garlic, minced
  • 1 tablespoon finely chopped fresh rosemary, or 1 teaspoon dried
  • ¼ teaspoon salt
  • Freshly ground pepper, to taste
  • 2 cups diced Yukon or Idaho potatoes
  • 4 cups low-sodium vegetable broth, chicken broth, or water
  • 6 cups fresh spinach or chard leaves, tough stems removed, and roughly shredded (see Ann’s Tip)
  • Freshly grated nutmeg, for garnish

Nutrition Facts


77 cals


3 g

Saturated Fat

0 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

2 g


13 g


1 g


2 g


2 g


149 mg


  1. Heat oil in a large saucepan over medium heat. Add onion, garlic, rosemary, salt and pepper; sprinkle with the salt, reduce heat to medium-low and cook, partially covered for 5 minutes, stirring occasionally, until onion is transparent and soft.
  2. Stir in potatoes and cook, stirring occasionally, for 3 minutes. Pour in broth or water and bring to a simmer over medium heat, cover and cook until the potatoes are soft, about 15 minutes.
  3. Stir in spinach or chard and continue to simmer until the greens are wilted and tender, about 5-10 minutes more depending on the greens you use.
  4. Puree the soup with an immersion blender, or in a regular blender in batches, leaving it a little chunky if desired. Check for salt.  Serve the soup garnished with freshly grated nutmeg and a squeeze of lemon for extra flavor.

Chef Tips

This thick hearty soup is a great way to use greens, but you don’t want to overcook them. Here is a rough guide to cooking times:

Baby salad spinach – 2 minutes
Leaf spinach (no stems) – 5 minutes
Chard (without stems) – 5 minutes
Lacinato Kale (no stems) – 5-8 minutes
Curly and Russian Red Kale (no stems) – 8-10 minutes
Bag and freeze any extra for quick meal another day.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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