|Water||1 Cup (16 tbs)|
|Onion||1 Medium, minced|
|Whole wheat flour||1⁄2 Tablespoon|
|Fat free milk||2 Cup (32 tbs)|
|Mint leaves||4 , chopped|
|Ground black pepper||1⁄4 Teaspoon|
Pluck spinach leaves and wash thoroughly.
Place spinach in a pan with water over high heat and cook for about 5 minutes till tender.
Drain and puree in a blender.
Melt butter in a pan over low heat.
Add onion and saute for 1 minute.
Stir in flour and cook for about 1 minute, stirring continuously.
Gradually pour in milk, stirring vigorously to avoid lumps.
Bring to boil and continue to boil for 1 minute stirring all the while.
Beat in spinach, mint, salt and pepper and reheat.
Pour hot soup into soup bowls and serve immediately.
Calories 221 Calories from Fat 40
% Daily Value*
Total Fat 5 g7.1%
Saturated Fat 2.4 g12.1%
Trans Fat 0 g
Cholesterol 12.7 mg4.2%
Sodium 1050 mg43.7%
Total Carbohydrates 34 g11.2%
Dietary Fiber 7.9 g31.6%
Sugars 17.2 g
Protein 17 g33.6%
Vitamin A 471.4% Vitamin C 134.1%
Calcium 56.3% Iron 41.3%
*Based on a 2000 Calorie diet