Spinach Soup with Shallots

8 Reviews
100% would make this recipe again

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Preparation : 5 min Cooking : 15 min
200 calories/serving

Ingredients

12 oz spinach 12 cups
3 tbsp margarine non-hydrogenated 1.5 oz
1 shallots 1.5 oz
1/4 cup white flour (all purpose) 1.1 oz
3 1/2 cups milk, skimmed, 0% 29.5 fl.oz
1 pinch nutmeg to taste
1 pinch salt [optional]
ground pepper to taste [optional]
1 1/2 tbsp flaked almonds [optional] 0.3 oz

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.

Observations

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

Nutrition Facts Table

per 1 serving (310 g)

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

Net Carbs

19 g

Protein

10 g

Vitamin A

145 %

Vitamin C

30 %

Calcium

32 %

Iron

16 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Milk and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

8 Reviews (7 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | 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!

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