Dante Carrillo
Palak soup is a tasty, healthy, and nutritious dish that is easy to make and perfect for a cold winter night. The soup is made with spinach, milk, and cream, providing a rich and creamy taste and texture, as well as a good dose of fiber. It can be seasoned with black pepper powder and served with bread croutons, garlic breadsticks, or cheese toast. The recipe is simple and can be made in a few minutes, making it a convenient and filling option for weight watchers.
How to make diet palak soup
| Characteristics | Values |
|---|---|
| Ingredients | Spinach, milk, cream, salt, pepper, water, cornflour, sugar, oil, bay leaf, garlic, onion, butter, cinnamon, flour, ginger |
| Preparation | Rinse spinach, remove stalks, chop, add to pan with oil, bay leaf, garlic, onion, cinnamon, flour, saute, add water, sugar, milk, cornflour, blend, season, serve |
| Serving suggestion | Bread, croutons, toast, cheese, salad, baked dish, pasta, rice |
| Health benefits | Good source of iron, vitamins A, C, K, folate, calcium, iron, fibre, improves digestion, heart health, regulates blood sugar |
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What You'll Learn
Preparing the spinach: wash, de-stem and chop
Preparing the spinach is the first step in making a delicious and nutritious palak soup. Start by rinsing the spinach leaves in a strainer or colander, ensuring you remove any mud or soil clinging to the leaves or stems. If using tender spinach, feel free to keep the stems; otherwise, remove any thick or stringy stems and set the leaves aside. Give the spinach a good wash to ensure it is clean and free of any dirt or debris.
Next, chop the spinach leaves. The level of precision in chopping depends on your preference and the recipe you are following. Some recipes call for roughly chopped spinach, while others may require a more uniform, fine chop. The amount of spinach you need will also vary depending on the recipe, typically ranging from 2 to 4 cups of chopped spinach.
Once the spinach is washed and chopped, you can proceed to the next steps of the recipe, such as heating oil in a saucepan, adding spices and other ingredients, and eventually creating a delicious and healthy palak soup. Remember that fresh and tender spinach leaves are ideal for making palak soup, so try to use the best quality spinach available.
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Saute garlic, onions and spices in oil
To make the base for your palak soup, start by heating 1 to 1.5 tablespoons of oil (any neutral-flavoured oil or olive oil) in a saucepan or kadhai. Keep the heat low. You can add a bay leaf and sauté for 2 to 3 seconds. Instead of a bay leaf, you can also use tej patta (Indian bay leaf). Then, add 1/4 teaspoon of chopped garlic cloves and sauté on low heat until the garlic is lightly browned. You can also add a clove of garlic while sautéing the onions.
Next, cube an onion and sauté it in the oil until it is transparent. You can also add a clove here. You can then add spices such as cinnamon and black pepper. Cinnamon adds an earthy flavour to the soup without being overpowering. However, it should be used sparingly.
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Add spinach, water and sugar. Boil
Now, it's time to add the spinach, water and sugar to your pan. You should have already chopped your spinach leaves, removing any mud or soil clinging to the leaves or stems. If the stems are tender, you can use them, but if they are stringy or fibrous, only use the leaves. Remember to also chop your onion and sauté it in butter until it is transparent. You should also have already added garlic to the pan and sautéed until lightly browned.
Add a cup of water to your saucepan, along with the sautéed palak and onion. Now, add a small amount of sugar. Sugar is an optional ingredient, but it helps to retain the vibrant green colour of the spinach. Boil this mixture for 2 minutes. Do not overcook, as you want to maintain the fresh green colour.
Once your mixture has boiled, you can puree it. You can do this by using a hand immersion blender, or you can let the mixture cool down and then grind it in a mixer until smooth. If you are using a hand blender, be sure to turn off the flame first and let the mixture cool for 5-10 minutes.
After you have pureed your mixture, you can heat it again. This time, add milk or cream with cornflour dissolved in it. You can also add milk and cream to give it a mild sweet note and a great texture. Heat this mixture until it is thick. You can adjust the consistency with water or milk if needed.
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Puree, then add milk/cream and cornflour
Once you've cooked the spinach, onion, ginger, and garlic, it's time to puree the mixture. You can use a hand blender or a mixer grinder (or regular blender) to do this. Transfer the pureed mixture back to the pan.
Now, it's time to add milk or cream and cornflour (also known as corn starch). Heat the mixture again with milk or cream, and cornflour dissolved in it. Stir continuously for 1 to 2 minutes over a medium flame. You can use any type of milk you like, but if you're using cow's milk, it's best to use whole milk for a richer flavour.
If you want to make your soup extra thick, increase the amount of cornflour. You can also add flour to the soup to thicken it and give it a dose of fibre. If you don't like the taste of wheat flour, you can use oat flour or all-purpose flour instead.
Finally, let the mixture cook for 4-5 minutes. Taste the soup and adjust the seasonings according to your preference.
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Simmer, season and serve with bread
Once you've sautéed the spinach, onion, and spices, it's time to simmer, season, and serve your palak soup with bread.
Simmer
Return the pureed soup to the stove and simmer for 2 to 3 minutes until thickened. Adjust the consistency with water or milk if needed.
Season
Season the soup with salt and pepper to taste. Sugar is an optional ingredient that can be added to retain the vibrant green colour of the soup. However, be careful not to overcook the soup, as this can affect the colour.
Serve with Bread
Palak soup is typically served hot and can be paired with various types of bread, such as:
- Croutons
- Toast
- Garlic bread
- Cheese toast
- Crusty bread
Garnish the soup with fresh cream and a sprinkle of black pepper for an extra touch.
Your diet palak soup is now ready to be enjoyed as a starter, light dinner, or cosy weeknight meal.
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Frequently asked questions
You will need spinach, oil, garlic, onion, milk, and salt and pepper to taste. You can also add bay leaf, cinnamon, and sugar.
Fresh, tender spinach leaves are best. If the stems are tender, you can use them, but if they are stringy or fibrous, only use the leaves.
First, rinse the spinach leaves and remove the thick stalks. Chop the spinach and onion. Heat oil in a saucepan and add a bay leaf and garlic. Sauté for a few minutes, then add the onion. Next, add the spinach and sauté until wilted. Boil a cup of water in a separate saucepan and add the sautéed palak and onion. Boil for 2 minutes with sugar. Puree the mixture, then heat again with milk and cornflour dissolved in it. Simmer until thick, then adjust the consistency with water or milk. Finally, add salt and pepper to taste.
Palak soup is typically served hot, sometimes with a drizzle of cream and a sprinkling of black pepper. It can be served as a starter or light dinner, or as an entree with a main course. It goes well with bread, such as croutons, toast, or garlic bread sticks.
Palak soup is a healthy and nutritious option, packed with vital nutrients from green leafy vegetables. Spinach is a good source of iron, and the soup is also rich in vitamins A, C, K, and folate, as well as minerals like calcium and iron. It can help improve digestion and gut health, and promote heart health by lowering blood pressure.
