Recipe Type: Soup
Spinach & Carrot soup recipe is enriched with wheat germ to make up for the necessary Vitamin A and E.
Use:- Glowing, clear skin, for better skin tone, healing and protection.
Category: Suitable For Vegetarians
Preparation time: 5 min
cooking required: Yes
Servings for: 4
Spinach, Onions, Carrots, Cornflour, Milk, Wheat Germ, Butter, Salt & Pepper.
- 2 cups chopped spinach
- 1/4 cup chopped onions
- 1/2 cups chopped carrot
- 1 tsp cornflour
- 2 cups of milk
- 2 tbsp wheat germ
- 1 tsp butter
- salt and pepper to taste
- Heat the butter in a non-stick pan, add the onions and sauté for 2 minutes till the onions turn translucent.
- Add the carrots and cook over low flame for another 2 minutes
- Add the spinach, one cup of water and cornflour and bring the mixture to the boil.
- Add the milk and wheat germ and simmer for 5 minutes.
- Blend in a liquidizer to get a smooth purée. Serve immediately.
Handy Tip: Wheat germ is readily available at supermarkets, provision stores, and also at chemist shops.
Nutritive values per serving
- Energy: 172 calories
- Protein: 7.2 gm
- Carbohydrate: 7 gm
- Fat: 7.9 gm
- Vitamin A: 1515.9 mcg
- Vitamin E: 1.4 mg
- Zinc: 0.2 mg
Benefits for healthy eyesight and skin:
- Health Benefits of Spinach: Promote healthy hair and skin
- Spinach has large quantities of vitamin A, which controls the production of oil in the skin pores and hair follicles to moisturize the skin and hair.
- Vitamin A is also important for the growth of all bodily tissues, including skin and hair.
- Spinach and other leafy greens high in vitamin C are crucial for the building and preservation of collagen, which provides structure to skin and hair.
- The common cause of hair loss is iron deficiency, which may be prevented by an adequate intake of iron-rich foods, such as spinach.
- This vitamin helps improve skin cell generation and produce mucous to protect against infections.
Strengthens your eyesight and immune system.
- Spinach contains beta carotene, zeaxanthin, and lutein all of these are responsible for improving your eyesight and boosting your immune system.
- Spinach is a great source of vitamin A, with nearly 63% of the DV in 1 cup (240 mL).
- Lutein and zeaxanthin help lower the risk of macular degeneration (macula is a part of the retina that acts as a natural sunscreen, shielding your eye from harmful light).
- One cup (240 ml) of spinach contains about 38% of the DV for vitamin C, which is an essential water-soluble vitamin that acts as an antioxidant.
If someone is taking blood-thinners, such as warfarin, it is important that they do check the type and amount of food they take that contains vitamin K, as it plays a large role in blood clotting, thus reducing the effects of medication.
Consuming too much potassium can be harmful to those whose kidneys are not fully functional.
Spinach is best when consumed as part of a well-rounded, nutritious diet.
2. Health Benefits of Carrots: Strong and healthy hair and skin
- Improved skin health
Carrots contain vitamin C, which has healing properties. It helps in skin healing from external wounds. Beta-carotene in carrots also reduces skin inflammation, which speeds the healing process. So, adding a carrot to your diet may improve the appearance of your skin.
- Boost immune system
Carrots contain antioxidants, which help your body fight free radicals, That causes cell damage and inflammation. Vitamin C in carrot also provides an immunity boost and helps you to protect/recover from cold and flu.
- Healthy eyes: Carrot is a good source of beta-carotene a type of vitamin A, which is one of the most powerful antioxidants, it helps protect the surface of the eye, and provides a strong vision. Carrots also contain lutein, which is an antioxidant and protects the eye from harmful light.
While carrot has nutritional and health benefits, it’s important to take in moderation. Excessive intake of beta-carotene can potentially change the coloring of your skin may temporarily develop a yellowish or orange tint.
Health Benefits of Spinach:
Spinach is a superfood. It is loaded with nutrients in a low-calorie set. These leafy greens are important for your skin, hair, and bone health. They also provide macronutrients like protein, iron, vitamins, and minerals.
Spinach contains alpha-lipoic acid, which may reduce glucose levels, improve insulin sensitivity, and prevent oxidative, stress-induced alterations in patients with diabetes.
Promotes heart health
Spinach has Vitamin C which is known to have the ability to prevent prenatal health problems and cardiovascular diseases. It also contains lutein that prevents the thickening of walls of arteries, thus reducing the risk of heart attacks.
Lowering blood pressure
Spinach has high potassium content, which is recommended for people with high blood pressure.
Potassium can help reduce the effects of sodium in the body. Low potassium is a potent risk factor for developing high blood pressure similar to the risks with hypertensive patients with high sodium content in the body.
Strengthens your bones
Spinach is a rich source of Calcium and Vitamin K which helps in boosting the production of a protein called Osteocalcin responsible for sustaining calcium in the bones. Also, spinach is also a great source of vitamin D, dietary fiber, potassium, magnesium, and vitamin C, all of which are important nutrients that are good for bone health.
Vitamin K increases calcium absorption and may lessen the amount of calcium that leaves the body in urine.
Promotes digestive regularity
Spinach is high in fiber and water, both of which help to prevent constipation and promotes healthy digestion.
Keeps you energized
Spinach provides you with the required levels of magnesium in your body which helps you to generate energy for your day to day routines.
Health Benefits of Carrots:
Reduced cell damage
Cancer develops when abnormal cells form and multiply uncontrollably. Since antioxidants help to stop cell damage of normal cells, carrot may offer protection against various types of cancers.
As an excellent source of potassium, carrot can help you maintain a healthy cholesterol level. Lower cholesterol levels reduce your risk of heart disease and stroke.
Strengthened brain function
Beta-carotene in carrot may also promote better cognitive functions and reduce the risk of age-related memory problems and dementia. Beta-carotene in carrots may strengthen brain function and improve memory.
Enjoy and Stay Healthy… 🙂