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Creamy Spinach Feta Soup with Pine Nuts

Prep Time 20 minutes
Cook Time 35 minutes
Servings 8
Calories 166 kcal
Author Jeanette


  • 2 tablespoons olive oil
  • 2 cloves garlic smashed
  • 1 medium onion chopped
  • 2 celery heart stalks chopped
  • 4 cups Cauliflower florets
  • 3 cups low sodium vegetable or chicken stock
  • 1/2 cup white wine
  • 1 pound fresh spinach leaves
  • 6 tablespoons raw pine nuts divided
  • A few dashes Worcestershire sauce substitute soy sauce for vegetarian version
  • fresh ground black pepper to taste
  • 1/2 cup feta cheese crumbled
  • pomegranate seeds optional


  1. In a large pot, sauté garlic, onions and celery in olive oil until fragrant, about 4-5 minutes. Add wine, stock and cauliflower. Bring to a boil then reduce heat to low and cook, covered, until tender, about 25 minutes. Meanwhile, toast 3 tablespoons pine nuts in pan or in toaster oven at 325 degrees for 5-7 minutes; reserve.

  2. Add spinach to cauliflower and cook until just wilted, a few minutes. Place in blender with 3 tablespoons raw pine nuts and purée. You may need to do this in two more batches. Pour into soup bowls and garnish with feta cheese and toasted pine nuts. Sprinkle some pomegranate seeds on top for a festive look.

Recipe Notes

Adapted from New England Soup Factory Cookbook.

Nutrition Facts
Creamy Spinach Feta Soup with Pine Nuts
Amount Per Serving
Calories 166 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Cholesterol 8mg3%
Sodium 201mg9%
Potassium 649mg19%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 7g14%
Vitamin A 5401IU108%
Vitamin C 42mg51%
Calcium 127mg13%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.