Low Calorie Spinach Soup, for weight-watchers without any high fat cream or butter.
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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 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: 15 minutes.
Cooking Time: 8 minutes.
Serves 4.
3 cups shredded spinach (palak), washed and drained
1 tsp oil
1 tsp grated garlic (lehsun)
½ cup chopped onions
1 cup low-fat milk (99.7% fat-free)
Salt and freshly ground black pepper (kalimirch) to taste
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.
Serve hot.
Nutrient values per serving
Energy: 59 calories
Protein: 3.8 gm
Carbohydrate: 7.1 gm
Fat: 1.7 gm
Fibre: 1.4 gm
Vitamin A: 2244.6 mcg
Calcium: 157.5 mg
Folic acid: 63.7 mcg