Preparation Time:
Cooking Time:
Total Time:
Makes 4 servings
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
- 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.
- Add the spinach and sauté on a medium flame for 2 minutes.
- Add 1½ cups of water, mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
- Cool slightly and blend in a mixer till smooth.
- 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.
- Low Calorie Spinach Soup is ready. Serve hot.
Nutrition Value
Value per serving | % Daily Values | |
Energy | 49 cal | 2% |
Protein | 2.8 g | 5% |
Carbohydrates | 5.6 g | 2% |
Fiber | 1.2 g | 5% |
Fat | 1.6 g | 2% |
Cholesterol | 0 mg | 0% |
VITAMINS | ||
Vitamin A | 2647.4 mcg | 55% |
Vitamin B1 (Thiamine) | 0 mg | 0% |
Vitamin B2 (Riboflavin) | 0.1 mg | 9% |
Vitamin B3 (Niacin) | 0.3 mg | 3% |
Vitamin C | 14.4 mg | 36% |
Vitamin E | 0.9 mg | 6% |
Folic Acid (Vitamin B9) | 56.3 mcg | 28% |
MINERALS | ||
Calcium | 127.3 mg | 21% |
Iron | 1.3 mg | 6% |
Magnesium | 39.7 mg | 11% |
Phosphorus | 30.5 mg | 5% |
Sodium | 52.2 mg | 3% |
Potassium | 113.7 mg | 2% |
Zinc | 0.2 mg | 2% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.