- 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.
- While the spinach is cooking, heat the oil 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.
- 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.
- Ladle the soup into bowls, sprinkle with the sliced almonds (optional) and serve.
The soup keeps up to 6 days in the refrigerator or up to 2 months in the freezer.
Nutrition Facts Table
per 1 serving (300g)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat
- Source of :
- Fibre, Omega-3, Omega-6, Phosphorus, Vitamin C, Zinc
- Good source of :
- Copper, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6
- Excellent source of :
- Calcium, Folacin, Iron, Magnesium, Manganese, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Vitamin K
- Diet-related health claims :
- Bone-healthy, Heart-healthy