Low Calorie Spinach Soup


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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.

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Preparation Time:    Cooking Time:     Makes 4 servings
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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.
Accompaniments

American Sweet Corn Salad 
Celery Garlic Toast ( Delicious Diabetes Recipe) 
Garlic Croutons 
Toasted Croutons ( Soups and Salads Recipe ) 
Whole Wheat Corn Flake Rolls ( Delicious Diabetic Recipes) 

Nutrient values per serving
EnergyProteinCarbohydrateFatFibreVitamin ACalciumFolic acid
59 calories 3.8 gm 7.1 gm 1.7 gm 1.4 gm 2244.6 mcg 157.5 mg 63.7 mcg

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 on 08 Jan 15 03:55 PM


Devoid of cream, butter, high fat milk and cornflour, this low cal version of spinach soup is a delight for weight watcher's menu.