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Thursday, September 23, 2021

Baby Spinach and Kale Soup- Oil-Free

fall green soup -oil-free

Goodbye summer and hello autumn - and hello to my delicious baby spinach and kale green soup.

Pumpkin, Leaf, Autumn, Gourd, VegetableThe 

The temperatures have begun to dip into the 50's at night here in Bucks County, Pa and that says, "Soups On" to me. 

Chard, Swiss Chard Soup, Soup, Spinach

How about you? Are you ready for soup? 

Truthfully, I am a soup lover (remember I published a (link) soups cookbook  last year), and I relish soup any time of the year. But there is something about fall and winter that make a hot bowl of soothing soup taste even better.

My first fall soup of the season is simple, green and soothing. It's easy to make in either the Instant Pot or on the stove top, and it is nourishing, filling, and tasty. 

Food, Soup, Spinach Soup, Bread

I used a frozen spinach and kale mixture (from BJ's), but it I've seen similar fresh mixtures in the produce isle for baby spinach and baby kale. Frozen or fresh greens will work perfectly in this recipe.

Combined with cubed potatoes and fresh garlic, this soup is a winner.
For a creamy soup, I sometimes add some nut milk.

autumn spinach soup- oil-free
Took this photo on our new deck.

If your goals are to have more energy, lose weight, feel better, and achieve a greater level of wellness, adding more plant-based foods to your diet, such as the ingredients in this soup, may help you reach your goals. 

Skip To The Bottom of The Post For the Recipe
If You Don't Want To Read About 

My Health Journey

I've been reading books (reading list below) for many years about the health benefits of a whole food plant-based diet. One of the greatest health benefits is to give up using oil (not good fats such as avocado, nuts, seeds, etc.) but oil because it is a highly concentrated high calorie source of fat that provides NO fiber and very few nutrients. I know- it goes against everything we have been taught for years. 
It actually took me 5 years to finally say- " yes, I understand the health benefits of giving up oil- and am finally willing to give it up!

Why ? Seven months ago I got a blood analysis that indicated I was in pre-diabetes and had high cholesterol and high triglycerides. I was shocked because I was already a vegetarian. I wanted to try to do something to correct my levels without medication. So I took the plunge. I cut out oil, processed foods, and became a starch eating full fledged vegan (no dairy or eggs).

Seven months later my blood sugars are all in the normal range and my cholesterol is down too. 

Personally, I followed  (link) The Starch Solution Diet which eliminates all animal products and oil but encourages starchy foods such as potatoes, rice, corn, quinoa, beans, etc in their whole food form (as opposed to processed foods such as crackers, bread, French fries, etc.- I LOVE eating this way and always feel satisfied because I love starch..

Since I started (link) The Starch Solution Diet I have not had one craving for cookies, candy, ice cream etc. I've been satisfied with potatoes, rice, etc. and vegetables, and fruit, and beans, I eat about 5 pieces of fruit a day and at least 2-3 potatoes/day as well as rice, quinoa, etc. and I lost 14 pounds without dieting and my fasting blood sugars are about 89-95 each morning ( they were 110-112 range prior to changing my diet) They may have gone down more if I hadn't  injured my leg and have not been able to exercise or take my morning four mile walk in the past 5 weeks.

My meals look like this: 

Oatmeal with a tablespoon of freshly ground flaxseed, cinnamon, turmeric, and a sliced banana. 
A baked sweet potato split and mashed with sliced banana, cinnamon, and a chopped walnut.

A large  salad  (flavored balsamic vinegars for dressing) and 
 steamed broccoli, cauliflower, spinach, zucchini, or any non-starch vegetable over 2 cups of brown rice and 3/4 cup of chickpeas. Seasoned with Braggs amino acids (taste like soy sauce but gluten free)

Snack: apple, orange, pear, cocoa smoothie 

 A Salad,  a bowl of homemade soup such as (link)my easiest lentil soup or this spinach and kale soup, 2 baked potatoes or air fried potato wedges from 2-3 potatoes or sweet potatoes and a vegetable such as cauliflower, zucchini or broccoli. 

A plate of gluten-free pasta with fat-free marinara sauce that I get at Whole Food Markets or Aldi's. Salad and vegetable.

Spinach, Healthy, Green, Dieting, Greens

Homemade soup, such as this one, can provide powerful nutrients and antioxidants to your menus that are needed at any age. Greens play an important role for getting sufficient calcium on a plant-based diet.

The soup recipe

1 and 1/2 cups of chopped onion 
6 cloves of garlic, chopped 
3 cups of chopped potatoes, peeled
4 cups of frozen spinach or a frozen spinach and kale mixture 
or 12 ounce container of baby spinach and baby kale mix, chopped 
1 teaspoon of garlic powder 
3 cups of vegetable broth, divided 
4 cups of water
2 tablespoons of fresh lemon juice 
Optional: hot sauce

Intant Pot Directions:
Turn on the sauté function. Add onion, garlic, and potatoes to the Instant Pot liner. Stir and sauté for a minute and then add 1/4 cup of vegetable broth and keep stirring and sautéing for about 4 minutes. Add spinach/kale, garlic powder, remainder of broth and the water. Cancel sauté function and set to pressure cook for 6 minutes. When done, allow to sit for 5 minutes and then carefully release the steam. When all steam is released, carefully remove lid. Add lemon juice and optional hot sauce to taste. Partially blend with an immersion blender.

Stove Top Directions:
Heat a Dutch Oven type pan. When hot, toss in the onion, garlic, and potatoes. Stir and sauté for about 2 minutes. Add 1/4 cup of vegetable broth and continue to sauté and stir for a 3 more minutes. Add spinach, garlic powder, broth, and water. Bring to a boil and then simmer covered for about 15 minutes.  When done, add the fresh lemon juice and optional hot sauce. Partially blend with an immersion blender.

If you would like to start educating yourself on the "new" way of thinking and eating for optimal health,  please look into reading some of the books on my reading list. If you don't have the time, find the doctors on Youtube and watch some of their videos which are equally helpful. 

My Reading List
1. How Not to Die- Dr. Greger
2. How Not to Diet- Dr. Greger
3. The China Study- T. Campbell
4. Prevent and Reverse Heart Disease - Dr. Esselstyn
5. The Starch Solution - Dr. McDougall
6. Reversing Diabetes- Dr. Neal Barnard
7. The Pleasure Trap- Doug Lisle
8. Amazing Documentary: Forks over Knives ( you have to rent it)
11. Watch Plantiful Kiki on Youtube for recipes and great ideas for health and vegan weight loss in alignment with The Starch Solution. 
12. Mastering Diabetes- by Cyrus Khambatta, PhD- 

Shared on Souper Sunday where anyone can share a soup, sammie, or salad recipe. 

Shared also on Weekend Cooking at The Intrepid Reader and Baker

Disclaimer: I am not a medical doctor and am not trying to give medical advice. The information on this blog is for educational purposes only. I am only sharing my experiences. If you need medical advice ALWAYS consult your medical doctor. 
Disclaimer: I am an affiliate for Amazon. If you click on a link from my blog and make a qualified purchase, I receive a very small compensation at no cost to you. This helps defray the costs of running this blog. I appreciate and thank you for your support for my blog.


  1. I am so ready for the soup season, esp. the one with pumpkins. This looks really healthful!

  2. I adore soup dishes, yours look amazing. Just posted my Luffa Soup, you can buy them from Chinese or Asian grocer....

  3. We’ve had another bout of great weather. It will be some time before soup’s on here.

    1. Yes, we've been fluctuating but we are having primarily cool nights.

  4. Autumn is definitely a great season to enjoy soups.

    I do like the pumpkin photograph ...

    All the best Jan

  5. I love soup for dinner in the fall, this sounds lovely!

  6. Leaves here are turning from green to red and yellow. We need to wear a jacket when we take a walk. It's dark by 7:15 PM. YUP! It's time for soup. You are so right.

    best... mae at maefood.blogspot.com

  7. The soup looks delicious! Judee, I never knew cutting oil could make so much difference. Glad to hear your blood sugar levels are in normal range now.

  8. Hi Judee -- thanks for popping by my blog today. That soup looks very tasty and perfect for fall weather!

  9. Your soup looks so good and is very pretty too. Glad you found a way to change your numbers without having to take any medication and by following a way of eating you love.

  10. Love the color on your soup! Thanks for sharing it with Souper Sundays this week!

  11. Judee, I really enjoyed reading your story -- and I'm so glad that changing your diet (without actually going on a diet!) reversed your high blood sugar, cholesterol, and triglycerides. I can totally see why you'd be shocked (and maybe a little angry and scared -- at least I know I'd be!) to hear about having such issues when you're already a vegetarian. Anyway, your success is inspiring, and I wish you continued good health. As for today's pics, they're stunning! How did you get your soup to swirl like that? It's beautiful, especially with the kale leaf accent. :)

  12. It is a delicious soup!....I love the combination of spinach and kale!!....so tasty....Abrazotes, Marcela

  13. I love soup at any time, too. And this one sounds delicious!

  14. This is a beautiful soup and looks delicious! Thanks so much for sharing your awesome post with us and come back to see us soon!
    Miz Helen


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