Spinach, Paneer and Dal Soup

Spinach, Paneer and Dal Soup

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A lip-smacking soup using low-fat paneer. Spinach, Paneer and Dal Soup being rich in calcium and protein helps to maintain bone strength and repair damaged tissues.

Spinach, Paneer and Dal Soup recipe - How to make Spinach, Paneer and Dal Soup

Preparation Time:    Cooking Time:    Total Time:     Makes 6 servings
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2 cups finely chopped spinach (palak)
3/4 cup low-fat paneer (cottagte cheese) cubes
1/2 cup yellow moong dal (split yellow gram) , washed and drained
3/4 cup finely chopped onions
2 tsp low-fat butter
salt and to taste

  1. Combine the yellow moong dal, spinach, onions and 6 cups of water in a deep non-stick pan, mix well and cook on a medium flame for 4 to 5 minutes or till moong dal turns soft.
  2. Allow it to cool completely and blend the spinach mixture (along with the water) in a mixer to a smooth purée.
  3. Transfer the purée into a deep non-stick pan, add the butter, salt, pepper and paneer, mix well and bring to a boil.
  4. Serve hot.
Nutrient values (Abbrv) per serving
Energy72 cal
Protein4.4 g
Carbohydrates11 g
Fiber1.7 g
Fat1.2 g
Cholesterol2.5 mg
Sodium34.7 mg


Nutritious Paneer Soup ( Healthy Soups and Salads Recipe)
 on 14 Jul 12 09:48 AM

This is a thin non spicy healthy soup which has spinach as the base and paneer strips added to it. We cooked it without any fat and yet tasted very good. Spinach gives the iron and paneer the protein.