low calorie spinach soup recipe | low cal healthy palak soup | quick Indian spinach soup with low fat milk |
by Tarla Dalal
Added to 200 cookbooks
This recipe has been viewed 392789 times
low calorie spinach soup | low cal healthy palak soup | quick Indian spinach soup with low fat milk | with 17 amazing images
You will thoroughly enjoy this nutrient-dense, easy-to-prepare low calorie spinach soup. Cooking it with low-fat milk gives low cal healthy palak soup a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible!
This quick Indian spinach soup with low fat milk is especially recommended for all the weight-conscious readers. The soup has not been strained in order to retain the fibre of the spinach.
I would like to share some important tips to make the perfect low calorie spinach soup. 1. Season the Low Calorie Spinach Soup with salt and pepper. Be careful while adding salt because spinach has a slight salty flavour. 2. We have used low fat milk so the low cal palak soup is perfect for diabetics veg soup and a healthy heart soup. 3. After blending, we don’t strain the palak soup to make it healthier.
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 | low cal healthy palak soup | quick Indian spinach soup with low fat milk
For low calorie spinach soup- To make low calorie spinach soup, 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.
- Add the spinach and sauté on a medium flame for 2 minutes.
- Add 1½ cups of water, mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
- Cool slightly and blend in a mixer till smooth.
- 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.
- Serve the low calorie spinach soup.
Low Cal Spinach Soup Video by Tarla Dalal
Low Calorie Spinach Soup recipe with step by step photos
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Like Low Calorie Spinach Soup (Low Calorie healthy 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.
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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 .
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Wash the spinach leaves with water to get rid of any dirt.
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Shred the spinach leaves with the help of a sharp knife. Keep aside.
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For preparing the Low Calorie Spinach Soup, heat the olive oil in a deep non-stick pan.
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Once the oil is hot, add the garlic.
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Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
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Add the spinach.
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Sauté on a medium flame for 2 minutes or till the palak is cooked and wilted.
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Add 1½ cups of water.
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Mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
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Switch off the flame and cool slightly. Transfer the cooked spinach in the mixer jar.
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Blend in a mixer till smooth.
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Transfer the mixture of the Low Calorie Palak Soup into the same non-stick pan.
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Add the milk to the Low Calorie Palak Soup. If you do not wish to add milk, then add vegetable stock or water.
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Season the Low Calorie Spinach Soup with salt and pepper. Be careful while adding salt because spinach has a slight salty flavor.
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Mix the Low Calorie Spinach Soup well and cook on a medium flame for 2 minutes, while stirring occasionally.
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Serve Low Calorie Spinach Soup | low cal healthy palak soup hot.
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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.
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Season the Low Calorie Spinach Soup with salt and pepper. Be careful while adding salt because spinach has a slight salty flavour.
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We have used low fat milk so the low cal palak soup is perfect for diabetics veg soup and a healthy heart soup.
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After blending, we don’t strain the palak soup to make it healthier.
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Low Calorie Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- 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. 55% of RDA.
- 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. 36 % of RDA.
- 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 ). 28% of RDA.
- 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 milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. % of RDA.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 49 cal |
| Protein | 2.9 g |
| Carbohydrates | 5.7 g |
| Fiber | 1.3 g |
| Fat | 1.6 g |
| Cholesterol | 0 mg |
| Sodium | 52.2 mg |
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