Low Fat Marathi Spinach Soup

Name: Low Fat Marathi Spinach Soup Recipe
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 5
Ingredients: 1 tsp ghee; 1 tsp brown mustard seeds; 2 bay leaves; 1 sm jalapeno chopped & seeded; 1 TBSP of fresh ginger - chopped; 1 tsp of asafoetida powder (buy @ Indian store) - if not substitute w/ garlic powder; 1 bag of spinach; 2 Tbsp of whole wheat flour; 1 cup cold water; 2 cups lowfat almond milk; 1 tsp salt

Minutes to Prepare: 5
Minutes to Cook: 15

Number of Servings: 5

Ingredients

1 tsp ghee1 tsp brown mustard seeds2 bay leaves1 sm jalapeno chopped & seeded1 TBSP of fresh ginger - chopped1 tsp of asafoetida powder (buy @ Indian store) - if not, substitute w/ garlic powder1 bag of spinach2 Tbsp of whole wheat flour 1 cup cold water2 cups lowfat almond milk1 tsp salt

Directions

Melt ghee
Add mustard seeds 'till crackling
Add bay leaf until brown
Add ginger & jalapeno & asafoetida
Stir
Add spinach, stir 'till wilted
Meanwhile mix the 2 tbsp of flour w/ 1 cup cold water- make a paste.
Then add it to wilted spinach.
Quickly add the almond milk and the TJ's fat-free half and half (can leave this out if vegan)
Also add one cup of hot water.
Bring to a boil, then simmer for 10 minutes.
Serve!
Additional tip - you can puree a large portion of it, if you prefer a "cream of spinach" typ soup.
Yum

Number of Servings: 5

Recipe submitted by SparkPeople user KWITNIK.

Servings Per Recipe: 5

Nutritional Info Amount Per Serving

Calories: 76.0
Total Fat: 2.7 g
Cholesterol: 1.6 mg
Sodium: 568.2 mg
Total Carbs: 8.3 g
Dietary Fiber: 2.2 g
Protein: 2.6 g

More Recipes Like This

TIME80

CALS237

(9 ratings)

Hearty "Keema" Curry Lentil Soup

This soup is so hearty and satsifying, with unique flavors inspired by Keema (an Indian casserole). It makes 8 very hearty servings and is really delicious with naan bread.

If you prefer a vegetarian soup, simply omit the ground turkey. Submitted by: TOMIANNIE

CALORIES 236.7 FAT 1.9 PROTEIN 22.9 CARBS 34.3 FIBER 6.8

TIME70

CALS265

(2 ratings)

Split mung dahl

Hearty winter soup, easy to make and perfect for a lazy day. Accompany with crusty bread for a full meal, or use smaller portions for lunch or appetiser.

This recipe makes heaps of serves, but can easily be divided by 2 or 3 for a smaller group. Keeps for several days with an even better flavour on the 2nd day.Submitted by: JARICHAUST

CALORIES 265 FAT 4.7 PROTEIN 16 CARBS 41.9 FIBER 10.7

TIME0

CALS164

(6 ratings)

Dhaal (Indian Lentil Soup)

A traditional Indian lentil soup, this dish is bursting with flavor and fiber.Submitted by: SOON_2B_SKINNY

CALORIES 163.7 FAT 8.3 PROTEIN 7 CARBS 16.5 FIBER 5.4

TIME25

CALS269

(2 ratings)

Cold Cous Cous Salad

Cous Cous is a very versatile side dish. It lends itself well to people that have had Bariatric Surgery. You can put just about anything in this salad that you like. This cold version is light and can stand alone or beside any other side salad. For this dish I serve it cold. However it is great along side any main protien you like. Submitted by: CD12179014

CALORIES 269.3 FAT 1.5 PROTEIN 9.6 CARBS 50.3 FIBER 5.3

TIME40

CALS205

(27 ratings)

Chickpea, Kale & Butternut Squash Curry Soup

This is an easy and delicious one pot meal. The number of servings seems rather weird, but that is how many 2 cup servings we got. I see that the sodium value is pretty high. There is no way to note it when entering nutrition information, but you rinse the chickpeas which lowers the sodium considerably. Of course you can also reduce the amount of salt you add to lower it even further! If you have left over butternut squash that is already cooked it cuts down the recipe time to less than 30 minutes, just skip the first step and proceed with recipe. Enjoy!Submitted by: LILYGIRL83

CALORIES 204.5 FAT 4.2 PROTEIN 8.8 CARBS 36.4 FIBER 11.2

Member Reviews