5- 2 cups , chopped spinach
1 onion – chopped
2-3 garlic cloves; finally chopped
1 tablespoon – besan
¼ tsp – jeera powder
1 small bay leaf/ tej patta
1 tsp olive oil
2 tsp – chia seeds
2 cups fat free/ double toned milk
salt – black pepper to taste
First rinse spinach leaves in water. Chop them and keep aside. Heat olive oil in a pan, add bay leaf, garlica and onions. Sauté till they turn brown. Add Spinach leaves. Add besan, salt, black pepper and stir well. Pour 1 cup water and bring the mixture to boil. Add jeera powder and stir. Let the mixture cool. Remove Tej patta and blend the cooled mixture till it is smooth. Keep the well blended soup on stove for simmering for 2-3 min, add 1 cup milk, chia seeds to this mixture and stir constantly. Serve palak soup hot with some freshly grated black pepper. Remove the bay leaf before blending
This low fat soup is ideal meal for weight watchers in winters. Spinach is storehouse of iron and vitamins. This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids. Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Chia seeds are rich in protein and fibre. They help in weight loss.
