Designed by: Chef Mark Allison, Director of Culinary Nutrition at Dole Food Company.

Potato, Spinach and Thyme Soup

serves 4

  • 2 large potatoes, diced
  • 5 oz fresh baby spinach, washed
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 2 medium onions, diced
  • 3 cloves of garlic, peeled and minced
  • 6 cups freshly made vegetable broth/stock
  • 1/4 teaspoon freshly grated black pepper
  • 1 tablespoon freshly chopped thyme
  • 1 tablespoon freshly chopped parsley


  1. In a large saucepan add all the ingredients except the spinach. Bring to a boil. Reduce heat and simmer until vegetables are tender about 15 to 20 minutes.
  2. Add the spinach: cook for a further 5 minutes until wilted and serve (add extra stock, if needed).

Nutrition Facts of Featured Ingredients:
Contains vitamins and minerals, as well as an assortment of phytochemicals, such as carotenoids and natural pehnols. The Plants for Human Health Institute conducted research that found that potatoes could be part of an effective strategy in reducing risks associated with weight gain and glucose intolerance. Potatoes slow the breakdown of protein, a process which makes one feel full longer, reducing food intake.
Dark leafy greens like spinach are important for skin and hair, bone health and provide protein, iron, vitamins and minerals. Health benefits from spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health and lowering the risk of developing asthma.
One cup of zucchini has 36 calories and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
Red Bell Peppers
Red peppers contain almost 300 percent of your daily vitamin C intake. Not only are they a powerful antioxidant, vitamin C is also needed for the proper absorption of iron. If you are iron deficient, try combining red peppers with your iron source for maximum absorption.
This post brought to you by DolePlants for Human Health Institute and UNC Nutrition Research Institute.