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Spinach Soup with Shallots

6 Reviews
100% would make this recipe again

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

Ingredients

340 g spinach 12 cups
3 tbsp margarine non-hydrogenated 40 g
1 shallots 40 g
1/4 cup white flour (all purpose) 30 g
3 1/2 cups milk, skimmed, 0% 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 margarin 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 flour, 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

200

Fat

9 g

14 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

0 mg

Sodium

150 mg

6 %

Carbohydrate

21 g

7 %

Fibre

2 g

7 %

Sugars

12 g

Protein

10 g

Vitamin A

145 %

Vitamin C

30 %

Calcium

32 %

Iron

16 %

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 : ¾ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat
Source of  :
Copper, Niacin, Omega-3, Pantothenic Acid, Vitamin B6, Vitamin C
Good source of  :
Iron, Phosphorus, Selenium, Vitamin B1, Vitamin E, Zinc
Excellent source of  :
Calcium, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D, Vitamin K
Diet-related health claims  :
Bone-healthy, Heart-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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Members' Reviews

6 Reviews (5 with rating only ) 100% would make this recipe again
Ronaldenney
march 31, 2010 | I would make this recipe again

Only mistake was that I started prepping this soup too early and as a result it was on the stove far too long. Had the consistancy of glue as a result but the flavour was incredible! Next time, I'll cook it the required time and serve. March 30 - did it again - soup had the right consistancy this time - VERY healthy AND tasty soup - never had spinach that tasted this good!

Useful 0

Top Reviews

View All Reviews
Ronaldenney
march 31, 2010 | I would make this recipe again

Only mistake was that I started prepping this soup too early and as a result it was on the stove far too long. Had the consistancy of glue as a result but the flavour was incredible! Next time, I'll cook it the required time and serve. March 30 - did it again - soup had the right consistancy this time - VERY healthy AND tasty soup - never had spinach that tasted this good!

Useful 0