A light yet deeply nourishing soup, Egg & Spinach Soup brings together soft-cooked egg – a perfect source of bioavailable protein and vitamin D – with iron-rich spinach, known to support blood circulation, oxygen delivery, and bone mineralization. This warm, easy-to-digest bowl is excellent for children, athletes, or anyone recovering from fatigue or stress.
🕒 Total Time: 15 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~210 kcal
🛒 Ingredients
For the Soup Base:
- 500ml vegetable or chicken broth – low sodium preferred
- 1 tsp sesame oil – optional, for a warm, nutty aroma
- 1 small clove garlic – finely minced
- 1 thin slice of ginger – anti-inflammatory, supports digestion
For the Egg & Spinach Topping:
- 2 large eggs – free-range or organic preferred
- 100g baby spinach – washed and chopped
- 1/3 tsp sea salt – to balance flavor
- A pinch of white pepper – mild heat, stimulates digestion
- 1 stalk green onion – finely chopped for garnish
🍳 Instructions
Make the Soup Base:
- In a small pot, heat sesame oil over low heat. Add garlic and ginger, sauté until fragrant (about 30 seconds).
- Pour in the broth and bring to a gentle boil. Simmer for 2–3 minutes to infuse flavor.
Add Spinach & Eggs:
- Add the chopped spinach and let it wilt for 1–2 minutes.
- Gently crack each egg directly into the simmering soup.
- Cover with a lid and poach on low heat for 3–4 minutes, until the egg whites are just set but yolks remain soft.
Finish & Serve:
- Season with sea salt and white pepper.
- Ladle into bowls carefully, placing one egg in each.
- Garnish with green onion and serve warm.
💡 Tips for Mood & Nutrition
- For brain and mood health: Eggs are rich in choline and tryptophan, which support cognitive function and serotonin production.
- Boost iron absorption: Add a splash of lemon juice just before serving – vitamin C enhances non-heme iron absorption from spinach.
- Easier on the gut: If serving to children or people with sensitive digestion, blend spinach into the broth beforehand for a smooth texture.
- For extra protein: Stir in a spoonful of silken tofu or white beans if needed for active individuals.
🎯 Note
- This recipe uses whole foods that support mood and recovery: eggs for neurotransmitter balance, spinach for iron and folate, and warm broth for digestive comfort.
- Avoid overcooking the egg to preserve nutrients like vitamin D and lutein.
- This dish is ideal for lunch or light dinner, especially post-illness, after workouts, or for kids who tend to reject heavier meals.
📌 Expert’s Perspective
“This dish is more than just soup — it’s a gentle reset for the body and mind. The warmth soothes the gut, the soft egg nourishes the brain, and the spinach revives your bloodstream. I recommend this meal during midday slumps, cool evenings, or anytime you need something that says: I’m here to take care of you, softly and wisely.“
