spinach soup with garlic recipe | healthy spinach garlic soup | palak lehsun soup | low cholesterol soup |
by Tarla Dalal
Added to 72 cookbooks
This recipe has been viewed 116541 times
spinach soup with garlic recipe | healthy spinach garlic soup | palak lehsun soup for weight loss | low cholesterol soup | with 20 amazing images.
Spinach garlic soup is a simple, quick, and affordable Indian soup. Learn how to make palak lehsun soup for weight loss.
Spinach soup with garlic is a delicious and nutritious dish that combines the earthy flavors of spinach with the aromatic and pungent taste of garlic.
To make spinach soup with garlic heat the oil in a non-stick pan, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes. Add the spinach and cook on a medium flame for 2 minutes.
Add 1 cup of cold water and purée the mixture in a blender to a coarse texture. Pour the purée back to the pan. Take milk and mix with with cornflour. Add the cornflour-milk mixture, salt and pepper and bring to a boil. Serve spinach garlic soup hot with toasted whole wheat bread.
Main ingredients of spinach garlic soup.
Spinach. Spinach has a mild, slightly sweet flavor. 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. Garlic has a strong, savory flavor that complements the other flavors in spinach soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in high blood pressure
This healthy and satisfying spinach garlic soup has only 126 calories, making it perfect for anyone on a weight loss journey.
Explore our variety of other spinach soups. cream of spinach soup and low calorie spinach soup.
Pro tips for spinach garlic soup. 1. Milk can help to make a soup more creamy and smooth. 1 cup of milk provides 70% of the Recommended Daily Allowance of calcium. Milk promotes strong bones. 2. Consider using olive oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has inflammation properties. This is one of the healthiest oil you can opt for. 3. We have used low fat milk so the spinach garlic soup is perfect for diabetics veg soup and a healthy heart soup.
Enjoy spinach soup with garlic recipe | healthy spinach garlic soup | palak lehsun soup for weight loss | low cholesterol soup | with step by step photos.
For spinach soup with garlic- To make spinach soup with garlic, heat the oil in a non-stick pan, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.
- Add the spinach and cook on a medium flame for 2 minutes.
- Add 1 cup of cold water and purée the mixture in a blender to a coarse texture.
- Pour the purée back to the pan.
- Take milk and mix with with cornflour.
- Add the cornflour-milk mixture, salt and pepper and bring to a boil.
- Serve the spinach soup with garlic hot with toasted whole wheat bread.
Spinach Soup with Garlic recipe with step by step photos
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like spinach soup with garlic recipe | healthy spinach garlic soup | palak lehsun soup | low cholesterol soup | then see our collection of low cholesterol Indian soups, comfort food Indian soups and some recipes we love.
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what is spinach soup with garlic made of ? See below image of list of ingredients for spinach soup with garlic.
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These are quick cooking rolled oats.
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We have taken 1 cup oats and put it in a small mixer. Do not use a big mixer jar as it will be difficult to blend a small quantity.
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Blend to a smooth powder.
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Put the oats flour in a bowl. Use in your Indian recipes.
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Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. See: 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.
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To make spinach soup with garlic recipe | healthy spinach garlic soup | palak lehsun soup | low cholesterol soup | heat 1 tsp olive oil or oil in a non-stick pan. Consider using olive oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
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Add 1/2 cup finely chopped onions. Onions have a mild, sweet flavor that complements the earthy flavor of spinach. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,
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Add 1 tbsp roughly chopped garlic (lehsun). Garlic has a strong, savory flavor that complements the other flavors in spinach soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 3 cups chopped spinach (palak). Spinach has a mild, slightly sweet flavor. 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.
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Cook on a medium flame for 2 minutes.
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Add 1 cup of cold water.
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Transfer the mixture to a blender.
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Purée the mixture in a blender to a coarse texture.
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Pour the purée back to the pan.
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In a small bowl put 1/2 cup low-fat milk. Milk can help to make a soup more creamy and smooth. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones.
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Add put 1 tbsp oats flour or 1 tsp cornflour. Use oats flour as that is a healthier option.
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Mix well. Your oats flour milk mixture or cornflour milk mixture is ready.
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Add the oats flour mixture or cornflour-milk mixture to the pan.
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Add salt to taste. We added 1/2 tsp salt.
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Add freshly ground pepper to taste. We added 1/8th tsp pepper.
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Mix spinach soup with garlic | healthy garlic spinach soup | palak lehsun soup | well.
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Bring to a boil.
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Serve spinach soup with garlic | healthy spinach garlic soup | palak lehsun soup | low cholesterol soup | hot.
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Add 1/2 cup finely chopped onions. Onions have a mild, sweet flavor that complements the earthy flavor of spinach. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,
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Add 1 tbsp roughly chopped garlic (lehsun). Garlic has a strong, savory flavor that complements the other flavors in spinach soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics.
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Add 3 cups chopped spinach (palak). Spinach has a mild, slightly sweet flavor. 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.
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Add 1/2 cup low-fat milk. Milk can help to make a soup more creamy and smooth. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones.
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Spinach Soup with Garlic 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. 120% 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. 83% 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 ). 69% 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. 38% of RDA.
- 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. 27% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 24% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 19% of RDA.
- Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 16% of RDA.
- Vitamin E rich foods, recipes : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny. Sources of vitamin E are sunflower seeds, nuts, mango, avocado, broccoli, spinach, olive oil. 16% of RDA.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 126 cal |
| Protein | 5 g |
| Carbohydrates | 11.7 g |
| Fiber | 3.1 g |
| Fat | 6.6 g |
| Cholesterol | 8 mg |
| Sodium | 71.4 mg |
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