Nutritional Facts of Palak Shorba, Punjabi Spinach Soup, Calories in Palak Shorba, Punjabi Spinach Soup

by Tarla Dalal
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How many calories does one serving of Palak Shorba, Punjabi Spinach Soup have?

One serving (165 ml) of Palak Shorba, Punjabi Spinach Soup gives 107 calories. Out of which carbohydrates comprise 19 calories, proteins account for 15 calories and remaining calories come from fat which is 63 calories.  One serving of Palak Shorba, Punjabi Spinach Soup provides about 5.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Palak Shorba, Punjabi Spinach Soup recipe serves 4, 165 ml.

107 calories for 1 serving of Palak Shorba, Punjabi Spinach Soup, Cholesterol 8 mg, Carbohydrates 4.8g, Protein 3.5g, Fat 7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Palak Shorba, Punjabi Spinach Soup.

See Punjabi spinach soup recipe | palak shorba | healthy palak soup | with 33 amazing images.

Punjabi spinach soup recipe | palak shorba | healthy palak soup is a nourishing bowl for all health conscious people. Learn how to make palak shorba.

To make Punjabi spinach soup, boil 2 cups of water in a pan. Add the spinach and cook for 3 to 4 minutes. Drain and keep aside to cool. Combine the spinach, mint leaves and green chillies and blend in a mixer to a smooth purée. Transfer it into a deep pan, add the milk and 1½ cups of water and bring to boil. Add the salt, black pepper powder and lemon juice, mix well and simmer for 1 to 2 minutes. For the tempering, heat the ghee in a small pan, add the garlic and sauté till it turns golden brown. Add this tempering to the palak shorba. Mix well and simmer for 2-3 minutes. Serve hot garnished with ginger juliennes.

Punjab is often known as the Land of Abundance! Lush green fields full of wholesome and healthy vegetables and grain cover Punjab’s landscape. Thus it is evident why Punjabi cooking makes use of healthy and leafy green vegetables. Palak or spinach is full of nutritional goodness and can make any dish attractive by giving it a lovely bright green colour like in the recipe of Punjabi spinach soup.

Palak shorba is a fresh and spicy delicacy that can be savoured hot garnished with some ginger. The milk added to this recipe makes it creamy, while the mint and lemon juice combine to add just the required amount of freshness! You can also try other shorbas like the Moong Dal ka Shorba and Tomato Shorba.

With about 107 calories and 1.7 g of fibre per serving, this healthy palak soup is a flavourful and nutritional boost for weight-watchersHeart patients too can enjoy this sinful bowl and benefit from the antioxidantsfrom spinach, ginger and garlic. Being sugar free, it is a wise choice for diabetics as well.

Tips for palak shorba. 1. This is a winter palak shorba as it's a nice and spicy soup. 2. Reduce green chillies if you want the soup less spicy. We have used 2 green chillies. You can use 1 green chilli. 3. Cool the cooked spinach before putting in the mixer. 4. Use low fat milk in palak shorba if you are on weight loss.

Is Palak Shorba, Punjabi Spinach Soup healthy?

Yes, this is healthy. Made from is made from cheap and easily available ingredients in India such as 4 cups chopped spinach (palak), 2 tbsp mint leaves (phudina), 2 to 3 green chillies, 1 cup milk, salt to taste, 1 tsp freshly ground black pepper (kalimirch)powder, 1 tsp lemon juice, 1 tbsp ghee, 1 tbsp crushed garlic (lehsun) and 1 tbsp ginger (adrak) juliennes for the garnish.

Let's understand the Ingredients.

What's good.

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover its vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What it has to offer instead is FIBER. See here for detailed benefits of mint leaves

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and overweight individuals have Palak Shorba, Punjabi Spinach Soup?

Yes, this is healthy. Everything in this recipe is healthy. Use low fat milk instead of full fat milk.

Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes.

Can healthy individuals have Palak Shorba, Punjabi Spinach Soup?

Yes, this is healthy. Perfect healthy soup recipe .

Palak Shorba, Punjabi Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 81% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 51% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 43% of RDA.
  4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 29% of RDA.
  5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
Value per serving% Daily Values
Energy107 cal5%
Protein3.5 g6%
Carbohydrates4.8 g2%
Fiber1.7 g7%
Fat7 g11%
Cholesterol8 mg2%
Vitamin A3903.6 mcg81%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C20.5 mg51%
Vitamin E1.4 mg9%
Folic Acid (Vitamin B9)86.6 mcg43%
Calcium174.1 mg29%
Iron1.9 mg9%
Magnesium53.5 mg15%
Phosphorus79.5 mg13%
Sodium49.6 mg3%
Potassium191.8 mg4%
Zinc0.2 mg2%
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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