Low Calorie Spinach Soup


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Low Calorie Spinach Soup

5/5 stars  100% LIKED IT    16 REVIEWS ALL GOOD

Added to 191 cookbooks   This recipe has been viewed 246852 times

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.

Also do try other Low-Calorie-Soups like Garlicky Beetroot Soup , Oats and Vegetable Broth and Onion Thyme Soup .

See detailed step by step photos and video of Low Calorie Spinach Soup recipe below.

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Low Calorie Spinach Soup recipe - How to make Low Calorie Spinach Soup

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

For Low Calorie Spinach Soup
3 cups shredded spinach (palak) , washed and drained
1 tsp olive oil
1 tsp grated garlic (lehsun)
1/2 cup chopped onions
1 cup low fat milk , 99.7% fat-free
salt and to taste
Method
For low calorie spinach soup

    For low calorie spinach soup
  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 the low calorie spinach soup hot.

Low Cal Spinach Soup Video by Tarla Dalal

Low Calorie Spinach Soup recipe with step by step photos

Like Low Calorie Spinach Soup

  1. Like Low Calorie Spinach Soup (Low Calorie Palak Soup) then check our healthy soup recipes which are made without sugar, cornflour, potatoes. We have lots of low calorie veg soups made with quality ingredietns and smart cooking techniques. Some of my favourite healthy Indian veg soups are.  

Method for Low Calorie Spinach Soup

  1. For the Low-Calorie Spinach Soup, we will first clean the spinach. Spinach is rich in thiamin, vitamin b1, magnesium, fibers, etc. To read in detail about the nutritional benefits of spinach, refer our article about health benefits of spinach .
  2. Wash the spinach leaves with water to get rid of any dirt.
  3. Shred the spinach leaves with the help of a sharp knife. Keep aside.
  4. For preparing the Low Calorie Spinach Soup, heat the olive oil in a deep non-stick pan.
  5. Once the oil is hot, add the garlic.
  6. Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
  7. Add the spinach.
  8. Sauté on a medium flame for 2 minutes or till the palak is cooked and wilted.
  9. Add 1½ cups of water.
  10. Mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
  11. Switch off the flame and cool slightly. Transfer the cooked spinach in the mixer jar.
  12. Blend in a mixer till smooth.
  13. Transfer the mixture of the Low Calorie Palak Soup into the same non-stick pan.
  14. Add the milk to the Low Calorie Palak Soup. If you do not wish to add milk, then add vegetable stock or water.
  15. Season the Low Calorie Spinach Soup with salt and pepper. Be careful while adding salt because spinach has a slight salty flavor.
  16. Mix the Low Calorie Spinach Soup well and cook on a medium flame for 2 minutes, while stirring occasionally.
  17. Serve the Low Calorie Spinach Soup hot.

Low Calorie Spinach Soup, Healthy Treat

  1. Low Calorie Spinach Soup – A Healthy Treat for Taste Buds. Most greens are low in calories and most of us are well-versed with this fact. But what we don’t know is how to cook healthy with these greens. This soothing bowl of hot soup is a way to treat your taste buds. With 49 calories, 2.9 g of protein, 1.3 g of fiber and 5.7 g of carbs, it’s a perfect start to a meal or an excellent choice for in-between meals. For a serving of 4, merely 1 teaspoon of oil has been used in this soup and moreover its olive oil. It is rich in MUFA (mono unsaturated fatty acids) and aids in reducing inflammation in the body. Do not make the mistake of serving this soup with any kind of bread or toast. It will negate the purpose of this nourishing soup.
Accompaniments

American Sweet Corn Salad 
Celery Garlic Toast ( Delicious Diabetes Recipe) 
Garlic Croutons, Crunchy Garlic Crouton Recipe 
Whole Wheat Masala Bread Rolls, Healthy and Diabetic Friendly 
Whole Wheat Toasted Croutons ( Soups and Salads ) 

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

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Reviews

Low Calorie Spinach Soup
5
 on 21 May 19 01:21 PM


Tarladalal mam, i hv been following u since u were cming on d tv.cooking show.n followed mking all ur recipes from d mirco wave recipe bk n ter ws no looking bk from ter. Thnx alot in shaping up my cooking skills n using microwave on daily purpose. Jst hv one question to ask.... While making soup is it ok mixing low fat milk with onions n garlic? Like ppl u get reaction n rashes if u eat all dis ingredients. Plz help a little bit confused! Coz i love soups n make all types of soups bt when dis three ingredients r mixed then i avoid d recipe.thnx.
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Tarla Dalal    Hi Kalpana, If you follow Ayurveda, do not add the milk.
Reply
22 May 19 08:48 AM
Low Calorie Spinach Soup
5
 on 10 Feb 19 02:09 PM


Blood cancer person was asked drink speenach soup. She was my wife’s friend. I prepared using this procedure. Just avoid pepper. She loved it. I thought of adding lemon but taste was good so did not add
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Tarla Dalal    Oh! That is amazing. Delighted to know you liked the recipe. Do try more and more recipes from our website and share with us your feedback. Happy Cooking!
Reply
11 Feb 19 09:35 AM
Low Calorie Spinach Soup
5
 on 05 Jan 19 01:49 PM


Tried this recipe today.Very healthy and yummy too.Also very simple and easy to make.Me and my hubby absolutely loved it.
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Tarla Dalal    Thank you so much for your kind words. Delighted to know you liked the recipe. Do try more and more recipes from our website and share with us your feedback. Happy Cooking!
Reply
07 Jan 19 09:27 AM
Low Calorie Spinach Soup
5
 on 31 Jan 18 11:08 AM


I am lactose intolerant. Can I substitute milk with something?
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Tarla Dalal    Hi, Reduce water and avoid milk....
Reply
01 Feb 18 08:34 AM
Low Calorie Spinach Soup
5
 on 02 Nov 17 04:34 PM


Hi, I was just wondering you haven''t mentioned the Iron content in this recipe. I''m sure it must be carrying lots of it given the use of spinach. Do clarify.
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Tarla Dalal    The iron content of this recipe is 0.7 mg per serving.
Reply
06 Nov 17 11:51 AM
Low Calorie Spinach Soup
5
 on 02 May 17 05:22 PM


Maam this is my favourite one.specially when made it your style.I just want to ask if we can substitute anything with onions and garlic and still can make it tasty? My fav soup in pregnancy..healthy n tasty too..
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Tarla Dalal    Hi, The onion and garlic is needed but if you do not eat then use cabbage.
Reply
03 May 17 08:40 AM
Low Calorie Spinach Soup
5
 on 30 Apr 17 07:00 PM


I tried this just yesterday n it is was really very tasty plus healthy. Thanks
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Tarla Dalal    Hi Vaishali, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Reply
02 May 17 08:48 AM
Low Calorie Spinach Soup
5
 on 05 Apr 17 08:32 PM


Mam Iam your follower..I love all your recipes..I''ve tried tomato soup..its awesome..now I''ve tried spinach soup..it''s really delicious..thank u mam...luv u
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Tarla Dalal    Hi Vani, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Reply
06 Apr 17 09:01 AM
Low Calorie Spinach Soup
5
 on 13 Mar 17 07:47 PM


Namashkar... today I tried this palak soup.... taste was wonderful..my son n wife enjoyed it''s taste....it''s so easy to make... thanks alot....
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Tarla Dalal    Hi Pradeep, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Reply
14 Mar 17 08:39 AM
Low Calorie Spinach Soup
5
 on 02 Dec 16 01:22 PM


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Tarla Dalal    Thanks Neelam.
Reply
02 Dec 16 05:36 PM
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