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spinach and carrot soup recipe | spinach and carrot soup with garlic | Indian spinach carrot onion soup | high fiber spinach soup |
Tarla Dalal
17 July, 2022
Table of Content
spinach and carrot soup recipe | spinach and carrot soup with garlic | Indian spinach carrot onion soup | high fiber spinach soup is a simple way to include many nutrients in one bowlful. It is also colourful, attractive and flavourful. Learn how to make spinach and carrot soup with garlic.
Spinach and carrot soup with garlic, a palak delicacy which is well balanced in flavours with the correct proportions of onions and mildly sweet carrot. It is further enriched with roasted flaxseed powder to make up for the necessary vitamin A along with vitamin E for healthy vision and glowing skin.
This yummy Indian spinach carrot onion soup bring together a combo of veggies which are loaded with fiber. This soup is not strained, so most of the fiber is retained. The fibre is a key nutrient to maintain digestive health and prevent constipation. It also helps manage blood sugar levels and blood cholesterol levels.
This high fiber spinach soup is thus seemingly perfect choice for diabetics and heart patients. Weight-watchers can team this healthy soup with a bowl of colourful salad to make an antioxidant rich meal. Remember antioxidants are key compounds which help reduce inflammation in the body and maintain the health of the organs.
Tips for spinach and carrot soup. 1. Be careful while adding salt as spinach is high in sodium so put less. 2. Cook on a medium flame 1 to 2 minutes. dont overcook the soup at this stage as you will lose the colour of spinach. 3. Add 1/2 cup chopped and parboiled carrots. We have used parboiled carrots so that they cook faster.
Enjoy spinach and carrot soup recipe | spinach and carrot soup with garlic | Indian spinach carrot onion soup | high fiber spinach soup | with step by step photos.
Tags
Preparation Time
5 Mins
Cooking Time
15 Mins
Total Time
20 Mins
Makes
4 servings
Ingredients
For Spinach and Carrot Soup
2 cups chopped spinach (palak)
1/2 cup chopped and parboiled carrot
1 tsp butter
1/4 cup finely chopped onion
1 1/2 cups milk
salt to taste
1/4 tsp freshly ground black pepper (kalimirch)
1/2 tbsp roasted and powdered flaxseeds (alsi) or 1 tbsp
Method
- To make spinach and carrot soup, heat the butter in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes or till the onions turn translucent.
- Add the carrots and sauté on a medium flame for another 2 minutes.
- Add the spinach and 1 cup of water, mix well and cook on a medium flame 1 to 2 minutes.
- Add the milk, salt and pepper powder, mix well and cook on a medium flame another 4 to 5 minutes, while stirring occasionally. Keep aside to cool slightly.
- When cool, transfer the mixture into a blender jar, add roasted flaxseed powder and blend in a mixer to a smooth purée.
- Transfer the purée into a broad non-stick pan and cook on a medium flame for 2 to 3 minutes.
- Serve the spinach and carrot soup hot.
spinach carrot soup recipe | spinach carrot soup with garlic | Indian spinach carrot onion soup | Video by Tarla Dalal
Spinach and Carrot Soup recipe with step by step photos
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what is spinach and carrot soup made of? Indian spinach carrot onion soup is made from cheap and easily available ingredients in India such as 2 cups chopped spinach (palak), 1/2 cup chopped and parboiled carrot, 1 tsp butter, 1/4 cup finely chopped onions, 1 1/2 cups milk, salt and pepper to taste and 2 tbsp wheat germ. See below image of list of ingredients of spinach and carrot soup.
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what is spinach and carrot soup made of? Indian spinach carrot onion soup is made from cheap and easily available ingredients in India such as 2 cups chopped spinach (palak), 1/2 cup chopped and parboiled carrot, 1 tsp butter, 1/4 cup finely chopped onions, 1 1/2 cups milk, salt and pepper to taste and 2 tbsp wheat germ. See below image of list of ingredients of spinach and carrot soup.
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Heat 1 tsp butter in a deep non-stick pan.
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Add 1/4 cup finely chopped onions.
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Sauté on a medium flame for 2 minutes or till the onions turn translucent.
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Add 1/2 cup chopped and parboiled carrots. We have used parboiled carrots so that they cook faster. Carrots are rich in Vitamin A.
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Sauté on a medium flame for another 2 minutes.
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Add 2 cups chopped spinach (palak). Palak is rich in Vitamin A.
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Add 1 cup of water.
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Mix well.
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Cook on a medium flame 1 to 2 minutes. Don't overcook the soup at this stage as you will loose the colour of spinach.
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Add 1 1/2 cups milk.
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Add salt to taste. We added 1/2 tsp salt. Be careful while adding salt as spinach is high in sodium so put less.
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Add freshly ground black pepper to taste. We added 1/4 th tsp pepper.
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Mix well.
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Cook on a medium flame another 4 to 5 minutes, while stirring occasionally. Keep aside to cool slightly.
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When cool put in a mixer.
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Add 1/2 tablespoon roasted powdered flaxseeds or 2 tbsp wheat germ or wheat bran. If the soup is thick don't powder the flaxseeds. If thin, powder the flaxseeds. Note that wheat germ is rich in Vitamin E.
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Blend in a mixer to a smooth purée.
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Just before serving, transfer the purée into a broad non-stick pan.
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Cook on medium flame for 2 to 3 minutes.
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Serve spinach and carrot soup recipe | spinach and carrot soup with garlic | Indian spinach carrot onion soup | high fiber spinach soup, hot.
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Heat 1 tsp butter in a deep non-stick pan.
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Be careful while adding salt as spinach is high in sodium so put less.
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Cook on a medium flame 1 to 2 minutes. Don't overcook the soup at this stage as you will loose the colour of spinach.
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Add 1/2 cup chopped and parboiled carrots. We have used parboiled carrots so that they cook faster.
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Be careful while adding salt as spinach is high in sodium so put less.
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Spinach and Carrot Soup – rich in fiber and antioxidants.
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- The trio of spinach, carrot and flax seeds makes this soup rich in fiber (1.7 g per serving).
- Fiber helps to keep the gut healthy and keep constipation at bay.
- Flax seeds is a good source of vitamin E along with omega-3 fatty acids which exhibits heart protecting benefits.
- Spinach and carrot also abounds in antioxidants beta Carotene, lutein and xanthene which helps to fight the harmful free radicals in the body and prevent the onset of chronic diseases like heart disease and cancer.
- Spinach along with milk makes this soup a good source of calcium too.
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Spinach and Carrot Soup – rich in fiber and antioxidants.
Nutrient values (Abbrv)per plate
| Energy | 138 cal |
| Protein | 5.9 g |
| Carbohydrates | 10.5 g |
| Fiber | 1.7 g |
| Fat | 6.2 g |
| Cholesterol | 13.9 mg |
| Sodium | 46.4 mg |
Click here to view Calories for Spinach and Carrot Soup
The Nutrient info is complete
n_katira
Aug. 13, 2019, 8:27 a.m.
A yummy soup with no after taste of wheat germ. try it out!!
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