Low Calorie 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! This soup is especially recommended for all the weight-conscious readers. The soup has not been strained in order to retain the fibre of the spinach.

Preparation Time:    
Cooking Time:    
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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

  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. 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.

 

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