Last Updated on January 1, 2026
A Healthy Low-Calorie Soup with Celery and Spinach
OK, yesterday I might have overdone things a bit, which is why I concocted this celery and spinach soup as a kind of detox that would fit into an intermittent fasting day. Yesterday, lunch was a review meal at Kitchen Italia, while dinner was another review meal at Bombay Brasserie. It would probably have been ok without the extra cocktails and paired wines. The result of my overindulgence was that I found it quite hard to sleep and woke up feeling as if I never wanted to eat again. And I DID try to be reasonable about the amount I ate, sticking to boiled rice and avoiding more than a tiny morsel of naan.
So, in the end, I looked at my schedule and the food in the fridge and decided to try an extra day of fasting. I’m feeling almost normal now (just after 6 pm), probably thanks to not eating much other than some very healthy, low-calorie celery and spinach soup.
Celery is often touted as the perfect vegetable for slimmers. There are rumours that raw celery uses up more calories than it contains when you chew it. I’m not convinced, but one stick of celery has just 3 calories, so it’s a good snack if you get hungry. But, in my very delicate state, I actually wanted warm comfort food.
Celery and spinach are both nutrient-dense, low-calorie vegetables that offer a range of health benefits. Celery is rich in water and fibre, making it excellent for hydration and digestion, and it provides small amounts of vitamins A, C, and K, as well as potassium and folate. Spinach, on the other hand, is a powerhouse of nutrients — it’s packed with iron, calcium, magnesium, and antioxidants, along with high levels of vitamins A, C, and K. Together, these greens support heart health, strengthen the immune system, and promote healthy skin and bones while being ideal for weight management due to their low calorie content.
My standard recipe for celery soup is hardly fattening, but it does involve milk, butter, crème fraiche and potato…so I thought I’d try for something a little lighter. I’ve used leek and spinach to make the soup a bit thicker with more depth of flavour without adding calories, and I softened the celery and leek in just a teaspoon of olive oil to cut down on the calories. And, I used low-fat Greek yoghurt instead of crème fraiche at the end. The result was a delicious, filling celery-and-spinach soup. The low-fat Greek yoghurt adds protein, which will help keep you feeling full for longer without adding a bunch of calories.
Celery and Spinach Soup
Ingredients
- 6 sticks Celery sliced and cleaned
- 1/2 Leek sliced and cleaned
- 100 g Spinach
- 500 ml Chicken Stock Mine was made using 2 teaspoonfuls of Knorr touch of taste. You can substitute vegetable bouillon if you want to make a vegetarian version
- 1 teaspoon Olive oil
- 1 tablespoon Low Fat Greek Yoghurt
Instructions
- Place the celery and leek in a large heavy pan with the oil and stew on a low heat for 5 minutes or so, when the leeks are soft and translucent, turn the heat up a little so that the edges of the vegetables start to caramelise
- Pour in the stock and cook for 20 – 30 mins over a low heat till the celery is cooked. Add the spinach and cook for a
- Add the spinach and cook for a further 5 minutes
- Take the mixture off the heat and blitz with a hand mixer till smooth.
- Season with salt and pepper to taste.
- Serve with a dollop of yoghurt and if you like a little grated fresh nutmeg
Nutrition
The spinach seemed to thicken the soup without the need for any starchy food, and the flavour was very rich. I did use fresh spinach on this occasion, but the frozen type works very well in this kind of dish, making this recipe super convenient! And, of course, soup is an excellent choice for dieting because it really does help you feel full for longer. This particular recipe has under 80 calories per portion without the yoghurt and about 120 calories with. So, it can easily be used on an intermittent fasting day.
Since this intermittent fasting day was unplanned, I had to make an adapted version of the fish stew I had planned for supper. Details to follow. I recommend both the slimline version and the full-fat one (which simply uses more olive oil and wine for a more decadent sauce).
Diet Celery and Spinach Soup – FAQ
What is Diet Celery and Spinach Soup?
It’s a light, low-calorie celery and spinach soup made with celery stalks, leek, fresh spinach, stock and a little olive oil, blended until smooth and served with a dollop of low-fat Greek yoghurt. :contentReference[oaicite:1]{index=1}
How long does this soup take to make?
Prep is about 5 minutes and cooking about 30 minutes, so plan on roughly 35 minutes from start to finish. :contentReference[oaicite:2]{index=2}
What ingredients do I need?
The key ingredients are celery sticks, leek, spinach, chicken (or vegetable) stock, a teaspoon of olive oil and low-fat Greek yoghurt. You can use frozen spinach if preferred. :contentReference[oaicite:3]{index=3}
Is this soup suitable for dieting?
Yes — it’s designed as a low-calorie dish and can be enjoyed on diet plans like 5:2. Without the yoghurt, calories per serving are lower; with the low-fat yoghurt they stay modest but add protein and creaminess. :contentReference[oaicite:4]{index=4}
Can I make this vegetarian?
Yes — use vegetable stock instead of chicken stock to make this soup vegetarian (or vegan if you omit the yoghurt or use a dairy-free alternative). :contentReference[oaicite:5]{index=5}
How should I serve it?
Serve hot with a swirl of low-fat Greek yoghurt and a grind of pepper. It makes a filling lunch or starter. :contentReference[oaicite:6]{index=6}
Can I store or freeze this soup?
Yes — it stores well in the fridge for 3–4 days in an airtight container once cooled. You can also freeze it for up to 2–3 months. Add the yoghurt just before serving rather than before freezing to keep the texture fresh.
Can I adapt the recipe?
You can thicken it with potato or other vegetables if you want a more substantial soup, and additional herbs or spices can be added for more flavour. :contentReference[oaicite:7]{index=7}
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