The Nutrient-rich Spinach Soup

The shining and bright green bunch of Spinach on the shelf of grocery shop looks quite inviting. Remember, if you are quick to pick up the fresh ones, you gain some more content of vitamin C from your green vegetable.

Spinach has richness of nutrients such as Vitamin A, K, C, Manganese, Magnesium,Vitamin B12, B6, Calcium, Potassium and Iron. It also contains certain amount of Copper, Protein, Phosphorous, Zinc, Omega-3 fats and traces of Vitamin B3 and Selenium.

A delicious soup of barley with vegetables and spices can be enjoyed anytime. The vegetables and spices added in this soup also help to control blood sugar level. On the whole, this Barley vegetable soup is a good alternative food for Diabetic persons.

Nutrients in spinach and their effects:

Phyto-nutrients like carotenoid and flavonoids in Spinach are anti-inflammation and anti-cancer agents.

Components like Vitamin C, E, beta-carotene, manganese, zinc and selenium makes Spinach a very good source of anti-oxidant.

Combination of Calcium, Magnesium and Vitamin K makes it an essential component for strong bone structure.

An omega 3 fat activates anti-inflammatory activities, gives relief in arthritis joint pains, reduces blood pressure and so on.

Iron and Vitamin B2 provides lot of energy and enhances functioning of cells.

Spinach can be stored in plastic packets in refrigerator for 3 days. While preparing any dish or salad with Spinach, it is advisable to boil the leaves in water for 1 min to reduce the concentration of a toxic organic compound in the leaves, called oxalic acid. But further boiling may lead to loss of certain nutrients.

Its succulent leaves when boiled and seasoned with spices form an excellent coolant, nutritious and demulcent dish.

Preparation time: 15 minutes

Ingredients:

  • Spinach leaves-4 cups
  • Green chilli(chopped)-1 no
  • Fresh Ginger (chopped)- 1 inch
  • Cumin seeds-1 tsp
  • Black mustard seeds-1 tsp
  • Asafetida- 1 pinch
  • Pepper powder-1/4 tsp
  • Fresh Curry leaves- 5 no’s
  • Water-5 cups
  • Salt & Black Pepper powder to taste

Method of Preparation

  • Clean the Spinach and remove the stem portion.
  • Then wash the leaves and cut it in to small pieces
  • Put the spinach leaves, Chili, Ginger in a blender and blend it with water.
  • Heat a vessel on medium flame and melt the ghee
  • Then add Black mustard, Cumin seeds and curry leaves, wait until they pop up.
  • Add a pinch of Asafetida in it and switch off the flame.
  • Then add blended Spinach leaves, salt and water.
  • Bring it to boil gently for 10 minutes.
  • Serve it hot with Salt and Pepper powder.