Spinach Soup

You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Cooking it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible!

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Ingredients

3 cups shredded spinach (palak) , washed and drained
1 tsp oil
1 tsp grated garlic (lehsun)
1/2 cup chopped onions
1 cup low-fat milk , 99.7% fat-free
salt and freshly ground black pepper (kalimirch) to taste

 

Method

  1. Heat the oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
  2. Add the spinach and sauté on a medium flame for 2 minutes.
  3. Add 1½ cups of water, mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
  4. Cool slightly and blend in a mixer till smooth.
  5. Transfer the mixture into a deep non-stick pan, add the milk, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  6. Serve Hot

 

 

Nutrient values Per Serving :

Energy 59 calories
Protein 3.8 gm
Carbohydrate 7.1 gm
Fat 1.7 gm
Fibre 0.4 gm
Vitamin A 3044.6 mcg
Calcium 157.5 mg
Folic acid 63.7 mcg

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