Our Green Goddess Soup is a vibrant, herb-packed soup that’s light, refreshing, and perfect as a veggie starter followed by one of our protein-balanced meals. When your body needs a salad, but the weather calls for soup, this whole-food, blood sugar-friendly soup will be a warm, nourishing hug on a cold winter day.
And if it's summer where you are, this soup is every bit as delicious served chilled with a hefty dollop of Greek yogurt and an extra squeeze of lemon. Try chopped cucumbers as a garnish on cold Green Goddess Soup. Trust us, your taste buds and your body will love it!
Why this soup is blood sugar-friendly
When accompanied by lean protein, Green Goddess Soup supports steady blood sugar and overall metabolic health by combining fiber-rich veggies, healthy fats, and nutrient-dense herbs. Why is this important? If you suspect you have insulin resistance or if you've been told you have prediabetes or diabetes, keeping your blood sugar steady can help you improve insulin resistance and even lose weight.
- High fiber from vegetables – Spinach, arugula, zucchini, and leeks help slow digestion and reduce blood sugar and insulin spikes.
- Healthy fats from olive oil – A healthy fat that keeps you full and supports nutrient absorption.
- Low carb, whole-food ingredients – Non-starchy vegetables like spinach, arugula, and zucchini are great for managing glucose levels.
But remember, proper food sequencing is important for regulating insulin and avoiding spikes. Each meal should have a good protein-to-carb ratio for best results, so be sure to pair Green Goddess Soup with a good source of protein like chicken, beef, fish, tofu, cottage cheese, or eggs. Our protein guide gives you a list of the top sources of protein from animal and plant foods.
Ingredients For Green Goddess Soup
- Olive oil – A heart-healthy fat that supports satiety and helps absorb fat-soluble vitamins from vegetables.
- Leeks, scallions, celery, garlic – Fiber-rich aromatics for a flavorful base.
- Zucchini – Adds silky, creamy texture and nutrients with minimal carbohydrates.
- Vegetable or chicken bone broth – Keep it vegetarian or add a boost of protein with bone broth.
- Spinach, arugula, parsley, dill – Nutrient-dense greens and herbs packed with fiber, antioxidants, and flavor.
- Lemon juice – Adds a layer of acidity and brightness.
- Optional garnishes (Greek yogurt, crispy shallots, toasted pepitas, sautéed mushrooms, chili crisp) – Enhance texture and flavor without spiking blood sugar.
Tip: For the best flavor, sauté the aromatics slowly until soft and fragrant before adding the zucchini.
Ingredient Swaps and Substitutions
These swaps maintain the blood sugar-friendly integrity of the recipe:
- Spinach → Kale: Both are low-carb leafy greens; kale adds slightly more fiber and a heartier texture.
- Zucchini → Cauliflower: Keep the texture, creaminess, and nutritional benefits while keeping carbs low.
- Arugula → Watercress: Maintains freshness and a peppery sharpness.
- Vegetable Broth → Chicken Bone Broth: We've kept this soup meat-free for our vegetarian friends, but using bone broth is an easy way to add protein.
- Greek yogurt → Blended silken tofu: For a non-dairy, creamy protein boost.
- Dill and Parsley → Herbs of Choice: Not big on dill? No big deal! Switch up the herbs to your liking. We think basil and/or mint would be interesting switch-ups.
Note: Avoid adding heavy cream or refined oils, which increase caloric density without nutritional benefit.
Why Zucchini Works Here
- Supports stable glucose levels due to high fiber and low carbs.
- Adds silky texture and satisfies hunger.
- Better than starchy alternatives like potatoes, which can spike blood sugar at the beginning of a meal.
How to Make Green Goddess Soup
- Step 1: Sauté aromatics. Heat olive oil in a large pot over medium heat. Add leeks, scallions, celery, and garlic. Sauté until soft and fragrant, about 5–7 minutes.
- Step 2: Cook zucchini. Add chopped zucchini and cook until tender, about 3–5 minutes.
- Step 3: Simmer greens. Pour in vegetable broth and bring to a boil.
- Step 4: Reduce heat to a simmer and add spinach. Cook until wilted, about 2 minutes.
- Step 5: Blend and finish. Remove from heat, stir in arugula, parsley, and dill. Allow to cool slightly, then blend in batches until smooth.
- Step 6: Return to pot, stir in lemon juice, and gently simmer to warm. Serve with optional garnishes like Greek yogurt, fresh dill, toasted pepitas, and/or crispy leeks (read the Serving Suggestions section for toasted pepitas and crispy leeks recipes).
Topping Suggestions For Green Goddess Soup
- Crispy Leeks: We love topping our soups with crispy leeks, and they're super easy to make. Remove the dark green portion of your leeks. Slice the leeks in half lengthwise, and then chop the leeks into ¼ inch thick moons. Soak, drain, and dry thoroughly. Spread into an even layer on a baking sheet, drizzle with oil, salt, and pepper. Bake at 450°F for about 15 minutes or until crispy.
- Greek Yogurt: A dollop of Greek yogurt adds creaminess and protein to your bowl of Green Goddess Soup.
- Toasted Pepitas: We are big fans of nutrient-dense pumpkin seeds, otherwise known as pepitas. Look for the raw, unsalted variety. To toast, heat a skillet over medium-high heat. Add the pepitas to the skillet in an even layer. Toss them around every few seconds until they begin popping and browning (about 5 minutes). Remove from heat and allow to cool. Use them on soups, salads, yogurt, or eat them as a healthy snack!
- Fresh herbs: Add a little fresh dill, basil, mint, chives, cilantro, or parsley for a bright, fresh flavor burst.
Common Questions
Yes! This soup can be made a few days in advance and stored in the refrigerator for up to five days.
Yes, you can portion out the soup for easy lunches and dinners. Be sure to pair Green Goddess Soup with a healthy protein for a balanced meal.
Refrigerate in an airtight container for up to five days, or freeze up to three months.
If you make this recipe, we’d love for you to leave a rating and share a comment below. Your feedback helps our community discover more blood sugar-friendly, nourishing recipes.
Recipe
Green Goddess Soup
Equipment
- 1 Blender
Ingredients
- 2 tablespoon olive oil
- 2 leeks sliced (dark greens removed, thoroughly rinsed and dried)
- 6 scallions sliced (about 1 cup)
- 2 celery stalks chopped
- 2 teaspoon Diamond Crystal Kosher Salt reduce by half for other salts
- pepper to taste
- 3 cloves garlic minced or crushed
- 1 medium zucchini chopped
- 4 cups vegetable broth or chicken bone broth
- 2 cups water
- 4 cups fresh spinach
- 1 cup arugula
- ½ cup fresh parsley stems removed
- ¼ cup fresh dill packed
- 2 tablespoon fresh lemon juice
Instructions
- Heat olive oil in a large pot over medium heat. Sauté leeks, scallions, celery, salt, and pepper until soft (about 4-5 minutes).2 tbsp olive oil, 2 leeks, 6 scallions, 2 celery stalks, 2 tsp Diamond Crystal Kosher Salt
- Lower burner to low heat, add the minced garlic and sauté one minute, stirring constantly to avoid burning.3 cloves garlic
- Add zucchini and cook 2 minutes.1 medium zucchini
- Pour in chicken bone or vegetable broth, and water, raise heat to medium high and bring to a boil.4 cups vegetable broth, 2 cups water
- Reduce heat to a simmer and cook zucchini until tender, about 12 minutes.
- Turn heat off, add spinach and arugula. Remove pot from heat. Stir and allow the soup to cool about 5-10 minutes.4 cups fresh spinach, 1 cup arugula
- Add the dill and parsley.½ cup fresh parsley, ¼ cup fresh dill
- Transfer the soup to a blender in batches and blend until smooth, return to pot, stir in lemon juice, and gently simmer until heated through. Alternatively, chill and serve cold. Serve with optional garnishes.2 tbsp fresh lemon juice
Notes
Nutrition
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