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low calorie spinach soup recipe | low cal healthy palak soup | quick Indian spinach soup with low fat milk |
Tarla Dalal
06 December, 2024
Table of Content
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
Low Calorie Spinach Soup recipe - How to make Low Calorie Spinach Soup
Tags
Preparation Time
15 Mins
Cooking Time
8 Mins
Total Time
23 Mins
Makes
4 servings
Ingredients
For Low Calorie Spinach Soup
3 cups shredded spinach (palak) , washed and drained
1 tsp olive oil
1 tsp grated garlic (lehsun)
1/2 cup chopped onion
1 cup low fat milk , 99.7% fat-free
salt and to taste
Method
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 calorie spinach soup | low cal palak soup | quick Indian spinach soup with low fat milk | 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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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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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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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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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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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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Low Calorie Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
| 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 |
Click here to view Calories for Low Calorie Spinach Soup
The Nutrient info is complete
Himanshu
March 13, 2025, midnight
Very helpfull ....it is with pictures which gives a clear idea ...rather then watching a video n spending money on internet ...this method is good ..5 star
Tarla Dalal
March 13, 2025, midnight
Hi Himanshu, We are very glad you have liked our efforts. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
JAYA baby . BACCHHAN
March 13, 2025, midnight
Kalpana B Shukla
March 13, 2025, midnight
Tarladalal mam, i hv been following u since u were cming on d tv.cooking show.n followed mking all ur recipes from d mirco wave recipe bk n ter ws no looking bk from ter. Thnx alot in shaping up my cooking skills n using microwave on daily purpose. Jst hv one question to ask.... While making soup is it ok mixing low fat milk with onions n garlic? Like ppl u get reaction n rashes if u eat all dis ingredients. Plz help a little bit confused! Coz i love soups n make all types of soups bt when dis three ingredients r mixed then i avoid d recipe.thnx.
mrgnk
March 13, 2025, midnight
I am lactose intolerant. Can I substitute milk with something?
Nabeela Ali
March 13, 2025, midnight
Hi, I was just wondering you haven''t mentioned the Iron content in this recipe. I''m sure it must be carrying lots of it given the use of spinach. Do clarify.
NeelamJain
March 13, 2025, midnight
Tarla Dalal
March 13, 2025, midnight
Thanks Neelam.
Pradeep
March 13, 2025, midnight
Namashkar... today I tried this palak soup.... taste was wonderful..my son n wife enjoyed it''s taste....it''s so easy to make... thanks alot....
Tarla Dalal
March 13, 2025, midnight
Hi Pradeep, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Mansi dave
March 13, 2025, midnight
Maam this is my favourite one.specially when made it your style.I just want to ask if we can substitute anything with onions and garlic and still can make it tasty? My fav soup in pregnancy..healthy n tasty too..
Tarla Dalal
March 13, 2025, midnight
Hi, The onion and garlic is needed but if you do not eat then use cabbage.
yummy
March 13, 2025, midnight
Vani
March 13, 2025, midnight
Mam Iam your follower..I love all your recipes..I''ve tried tomato soup..its awesome..now I''ve tried spinach soup..it''s really delicious..thank u mam...luv u
Tarla Dalal
March 13, 2025, midnight
Hi Vani, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Gouri
March 13, 2025, midnight
Yummy soup...thanks for such a lovely Receipe... Me n my husband both enjoyed this palak soup...
Tarla Dalal
March 13, 2025, midnight
Hi Gouri , we are delighted you loved the Low Calorie Spinach Soup recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Winnie
March 13, 2025, midnight
Tried this recipe today.Very healthy and yummy too.Also very simple and easy to make.Me and my hubby absolutely loved it.
Tarla Dalal
March 13, 2025, midnight
Thank you so much for your kind words. Delighted to know you liked the recipe. Do try more and more recipes from our website and share with us your feedback. Happy Cooking!
Vaishali
March 13, 2025, midnight
I tried this just yesterday n it is was really very tasty plus healthy. Thanks
Tarla Dalal
March 13, 2025, midnight
Hi Vaishali, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Hemab ben
March 13, 2025, midnight
This low calorie soup is very good, adding milk increases nutritional value, it is palatable and has nutritional values. Thanks Tarla Dalal
Tarla Dalal
March 13, 2025, midnight
Hi Hemab , we are delighted you loved the Low Calorie Spinach Soup recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
n_katira
March 13, 2025, midnight
Devoid of cream, butter, high fat milk and cornflour, this low cal version of spinach soup is a delight for weight watcher's menu.
D R
March 13, 2025, midnight
Really liked it.... thanks a lot :)
Tarla Dalal
March 13, 2025, midnight
Hi Doctor , we are delighted you loved the Low Calorie Spinach Soup recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Yeddi
March 13, 2025, midnight
Blood cancer person was asked drink speenach soup. She was my wife?s friend. I prepared using this procedure. Just avoid pepper. She loved it. I thought of adding lemon but taste was good so did not add
Tarla Dalal
March 13, 2025, midnight
Oh! That is amazing. Delighted to know you liked the recipe. Do try more and more recipes from our website and share with us your feedback. Happy Cooking!
Vidya Rao
March 13, 2025, midnight
I am following weight loss recipes. Weekly twice u need low caloried spinach soup. I tried this soup and it''s really awesome. While frying I added oma, jeera, garlic garlic then added onion, palak. It has come too good. Thanks much to tarladalal team.
Tarla Dalal
March 13, 2025, midnight
Vidya, thanks for your kind words and review. We are delighted you loved the recipe. Please keep posting your thoughts and feedback.
Rama Dixit
March 13, 2025, midnight
I will try today.
Tarla Dalal
March 13, 2025, midnight
Thank you for your feedback. Please try the recipe and share your comments with us.
Sailaja
March 13, 2025, midnight
Spinach Soup is awesome. Tasted very good _x0001F60B_.
Tawni
March 13, 2025, midnight
What is 1 serving size? You say 49 cals per serving but don?t state the size of the serving.
Mamatha
March 13, 2025, midnight
I have tried this two to three times and it''s a very tasty and simple recipe. Though green colour dishes turn me off, after I tasted this I have changed my opinion and now I relish this healthy soup
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