Palak Shorba, Diabetic Friendly
by Tarla Dalal
A typical Indian meal starts with traditionally-flavoured soups like tomato soup or shorbas. This is one such, which tops my list of favourites.
Healthy and colourful spinach is combined with low fat milk and flavoured with garlic, ginger and chillies. Milk makes the soup aesthetically mild and well-flavoured while pepper and green chillies spice up an otherwise simple soup.
Palak Shorba, Diabetic Friendly recipe - How to make Palak Shorba, Diabetic Friendly
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
4 cups chopped spinach (palak)
2 tbsp mint leaves (phudina)
2 to 3 green chillies
1 cup low fat milk (99.7% fat-free)
salt to taste
1 tsp freshly ground black pepper (kalimirch)
1 tsp lemon juice
1 tbsp ghee
1 tbsp crushed garlic (lehsun)
For The Garnish
1 tbsp ginger (adrak) juliennes
Method
Disclaimer:
- Method
- Boil 2 cups of water in a deep pan, add the spinach and cook for 3 to 4 minutes and keep aside and allow to cool.
- When cool, add the mint leaves and green chillies and blend in a mixer to a smooth purée.
- Transfer it into a pan, add the milk and bring to boil.
- Add the salt, pepper and lemon juice and mix well.
- For the tempering, heat the ghee in a small pan, add the garlic and sauté over a medium flame till it turns golden brown in colour, while stirring continuously.
- Add this tempering to the spinach mixture. Mix well and simmer for another 2 to 3 minutes.
- Serve hot garnished with ginger juliennes.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
Nutrient values per serving
| Energy | 107 cal |
| Protein | 3.5 g |
| Carbohydrates | 4.7 g |
| Fiber | 1.7 g |
| Fat | 7 g |
| Cholesterol | 8 mg |
| Vitamin A | 3903.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 20.5 mg |
| Folic Acid | 86.6 mcg |
| Calcium | 174.1 mg |
| Iron | 1.9 mg |
| Magnesium | 53.5 mg |
| Phosphorus | 79.5 mg |
| Sodium | 49.6 mg |
| Potassium | 191.8 mg |
| Zinc | 0.2 mg |
Outbrain
now I''m not try.. but it looks like healthy and delicious..