Punjabi spinach soup recipe | palak shorba | healthy palak soup |

by Tarla Dalal

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पंजाबी पालक सूप रेसिपी | पलक शोरबा | स्वस्थ पालक सूप - हिन्दी में पढ़ें (Palak Shorba, Punjabi Spinach Soup in Hindi)

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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-watchers. Heart patients too can enjoy this sinful bowl and benefit from the antioxidants from 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.

Enjoy Punjabi spinach soup recipe | palak shorba | healthy palak soup | with step by step photos.

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Palak Shorba, Punjabi Spinach Soup recipe - How to make Palak Shorba, Punjabi Spinach Soup

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Preparation Time: 15 mins Cooking Time: 15 mins Total Time: 30 mins 4Makes 4 servings
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Ingredients

For Palak Shorba
4 cups chopped spinach (palak)
2 tbsp mint leaves (pudina)
2 to 3 green chillies
1 cup milk
salt to taste
1 tsp freshly ground black pepper (kalimirch)
1 tsp lemon juice
1 tbsp ghee
1 tbsp crushed garlic (lehsun)
1 tbsp ginger (adrak) juliennes for the garnish

Method

For palak shorba

To make palak shorba, 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 the palak shorba hot garnished with ginger juliennes.

Palak Shorba, Punjabi Spinach Soup recipe with step by step photos

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what is Punjabi spinach soup made off?

what is Punjabi spinach soup made off? palak shorba 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. See below image of list of ingredients for Punjabi spinach soup.

benefits of palak

Palak is a 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. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. See 17 amazing benefits of palak.

benefits of milk

Bone Health Promoting : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones, due to the presence of calcium as well as of vitamin D, which help in bone formation. Bone formation and accretion takes place in childhood and bone maintenance happens in adulthood. This is the reason why children must drink at least 2 glasses of milk daily. See benefits of milk.

cooking palak

Boil 2 cups of water in a pan.

Add the chopped spinach.
Cook on a high flame for 3 to 4 minutes.
Drain.
Keep aside to cool. Your cooled and cooked chopped spinach is ready.

making palak shorba

In a mixer, put the cooked spinach.

Add 2 tbsp mint leaves (phudina).
Add 2 green chillies, broken into pieces.
Blend in a mixer to a smooth purée.
Transfet purée into a deep pan.
Add 1/2 cup milk. If you are on weight loss, diabetic or heart patient use low fat milk.

Add 1 cup of water.
Bring to boil.
Add salt to taste. We added 1/2 tsp salt.
Add 1/4 tsp freshly ground black pepper (kalimirch) powder.
Add 1 tsp lemon juice.

Mix well.
Simmer for 1 to 2 minutes.
Heat 1 tbls ghee in a small pan.
Add 1 tbsp crushed garlic (lehsun).
Sauté till it turns golden brown.

Add this tempering to the palak shorba.
Mix well.
Simmer for 2-3 minutes.
Pour into a serving bowl.
Serve hot garnished with ginger juliennes.

pro tips for palak shorba

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

health benefits of Punjabi spinach soup

Punjabi spinach soup – a low calorie appetizer.

The low calorie spinach is creatively used to make visually appealing soup. This soup lends only 107 calories per serving and thus is a good choice for light dinner when served with a healthy salad.
Moreover spinach and milk are a good source of calcium which can aid in bone strengthening.
The vitamin A in the spinach can help in adding glow to skin and building immunity.
The anti-inflammatory properties of ginger and garlic can benefit and protect the heart too.
This soup is a perfect addition to a diabetic diet too.

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 milk, curds, 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.