Besan and Spinach Soup
A healthy, creamy Indian-style soup combining the goodness of besan and fresh spinach. Easy, quick, and nutrition-packed — perfect starter or light meal.
Ingredients
Equipment
Method
- Rinse spinach leaves thoroughly under running water to remove any dirt. Drain well and roughly chop the leaves.
- Heat oil in a saucepan on low-medium flame. Add chopped garlic and sauté until it turns light golden. Then add chopped onion and sauté until translucent.
- Add chopped spinach to the pan. Stir and cook for 1–2 minutes until spinach wilts and reduces a bit.
- Sprinkle the besan (gram flour) over the spinach. Mix well so that no lumps remain. Cook for 30 seconds stirring gently.
- Pour in water or vegetable stock and stir so besan blends into the liquid. Increase heat to bring mixture to a gentle boil.
- Once boiling, reduce heat and simmer for 3–4 minutes. Add ground cumin, black pepper and salt. Stir well.
- Turn off the heat and let the soup cool for a couple of minutes. Then remove from stove and transfer soup into a blender or use a hand-blender to blend until smooth and creamy.
- If soup seems too thick, add 1–2 tbsp water to adjust consistency. Return to low heat and simmer for another 1–2 minutes.
- Pour into bowls and serve hot. Optionally garnish with a pinch of black pepper or a few drops of olive oil for extra flavour.
Notes
You can substitute water with low-sodium vegetable stock for deeper flavor. For extra protein, add boiled chickpeas or a swirl of low-fat milk while blending. Soup stays good in the fridge for 1 day. Reheat gently before serving.
Abhinav is the Founder of Diet Dekho, helping people manage weight and lifestyle health through simple, practical nutrition and personalized diet plans.