palak or moong ka mastana shorba
|Spinach||1 Bunch (100 gm), washed thoroughly stalks & stems removed|
|Yellow moong lentils||100 Gram|
|Water||1 1⁄2 Liter|
|Garlic paste||1 Teaspoon|
|Carrots||1 Cup (16 tbs), diced (peeled)|
|Potatoes||1 , diced (peeled)|
|Coriander||1 Teaspoon (for garnish)|
|Onions||1⁄2 Cup (8 tbs), diced (peeled)|
|Turnips||1⁄2 Cup (8 tbs), diced (peeled)|
|Zucchini||1⁄4 Cup (4 tbs), diced|
|Mint leaves||1 Bunch (100 gm)|
|Tomato||1 , chopped|
|Rosemary||1 Teaspoon, chopped|
|Cream||1 Teaspoon (to garnish)|
in a pan add all the ingredients except cream milk & corriender.
simmer for around two hrs or till the water is reduced to half.
cool, make a puree of it & return to pan brin to a boil & reduce the heat.
add milk & cook for 10 minutes stirring continously to avoid formation of scum.
pour in the bowl with a garnish of corriender leaves & cream.
you can turn this soup to a non veg soup by adding mince of any meat but you have to increase the time of cooking accordingly.
Calories 208 Calories from Fat 16
% Daily Value*
Total Fat 2 g2.8%
Saturated Fat 0.76 g3.8%
Trans Fat 0 g
Cholesterol 2.6 mg0.9%
Sodium 89.9 mg3.7%
Total Carbohydrates 41 g13.6%
Dietary Fiber 10.1 g40.4%
Sugars 8.2 g
Protein 11 g21.7%
Vitamin A 190.5% Vitamin C 86.3%
Calcium 19.5% Iron 25.9%
*Based on a 2000 Calorie diet