Nutritional Facts of Corn Tomato and Spinach Soup, Calories in Corn Tomato and Spinach Soup

by Tarla Dalal
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See corn tomato and spinach soup recipe | creamy corn tomato and spinach stew | corn and spinach soup | corn soup with spinach |


corn tomato and spinach soup is indeed a splash of colours and flavours in this Indian soup! Learn how to make creamy corn tomato and spinach stew. 



Tender corn, fresh spinach, ripe tomatoes –the onion brings in complementary flavours that enhance the taste of the other ingredients, while the lemon juice and pepper makes this corn and spinach soup zestier.


The use of butter and the cornflour mixture along with grated corn bestows creaminess in this corn soup with spinach. On the other hand, the chopped onions, tomatoes and spinach are a delight to bite into. 



To make corn tomato and spinach soup, combine the sweet corn, yellow moong dal and 2½ cups of water in a pressure cooker and pressure cook for 2 whistles. Heat the butter in a deep non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes. Add the prepared corn-moong dal mixture, ¼ cup of water, tomatoes spinach and salt mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the cornflour-water mixture, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously. Add the lemon juice and pepper powder and mix well. Serve hot.


The use of all the veggies in creamy corn tomato and spinach stew makes it a satiating fare. These are also a good source of some antioxidants like lutein and lycopene, which work as warriors to ward off the harmful free radicals from the body. 


Tips for corn tomato and spinach soup. 1. Buy corn cob which looks plump and has kernels that are tightly arranged in rows. 2. After adding the cornflour at step 5, stir the soup continuously to avoid lump formation. 3. If you are not serving the soup immediately, adjust the consistency before serving and re-heating by adding milk.


Value per serving% Daily Values
Energy126 cal6%
Protein4 g7%
Carbohydrates24 g8%
Fiber2.9 g12%
Fat2.8 g4%
Cholesterol7.5 mg2%
Vitamin A388.2 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C9.7 mg24%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)41.9 mcg21%
Calcium26.7 mg4%
Iron1 mg5%
Magnesium29.2 mg8%
Phosphorus57.2 mg10%
Sodium35.1 mg2%
Potassium217.2 mg5%
Zinc0.5 mg5%
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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