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Spinach Soup with Shallots

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Preparation : 5 min Cooking : 15 min
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

340 g spinach 12 cups
1 tbsp canola oil 15 mL
3 tbsp butter, unsalted 40 g
1 shallots 40 g
4 tbsp cornstarch 30 g
3 1/2 cups milk, partly skimmed, 2% 900 mL
1 pinch nutmeg to taste
salt [optional]
ground pepper to taste [optional]
1 1/2 tbsp slivered almonds [optional] 6 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the spinach : Wash and drain it briefly then transfer it to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, then cover and cook over high heat 3-4 min until the leaves wilt and turn very deep green. Avoid overcooking, otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside.
  2. While the spinach is cooking, heat the oil and butter in another saucepan over medium heat. Finely chop the shallots, then add them to the saucepan and sauté 2-3 min until they become translucent. Add the cornstarch, then cook 1 min with stirring. Gradually whisk in the milk. Bring the mixture to a boil with constant whisking, then cook until it thickens, about 4 min. Remove the saucepan from the heat.
  3. Add the spinach to the milk mixture. Let the mixture cool down a few minutes, then purée it in a blender. Return the soup to the same saucepan and rewarm over low heat. Season with the grated nutmeg, salt and pepper to taste.
  4. Ladle the soup into bowls, sprinkle with the sliced almonds (optional) and serve.

Remarks

The soup keeps up to 6 days in the refrigerator or up to 2 months in the freezer.

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

240

Fat

13 g

20 %

Saturated 6.6 g
+ Trans 0.6 g

36 %

Cholesterol

30 mg

Sodium

140 mg

6 %

Carbohydrate

22 g

7 %

Fibre

2 g

6 %

Sugars

12 g

Protein

10 g

Vitamin A

138 %

Vitamin C

31 %

Calcium

30 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : ½ serving
Milk and Alternatives : 1 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Copper, Iron, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B6, Zinc
Good source of  :
Phosphorus, Vitamin C, Vitamin E
Excellent source of  :
Calcium, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D, Vitamin K
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Milk and Alternatives 1
Fats 1 ½

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This recipe is in the following categories

Vegetables | Soups | Bone-healthy | High Vitamin D | Vegetarian | Kosher | High Calcium | Halal