Creamy Mustard Greens and Spinach Soup

Easy and aromatic mustard greens and spinach soup inspired by the famous Indian Sarson Ka Saag. So delicious, nutritious, low carb, gluten free and vegetarian.

Nothing is more comforting than the flavors of childhood. For me, that has got to be Indian, of course! It is that feeling of the familiar. That longing for a time bygone. Every so often I wistfully plunge into a delightful gratification of my childhood favorites, while keeping up with my burgeoning enthusiasm for other incredible world cuisines. And today that is this phytochemical rich and flavor packed Creamy Indian Spiced Mustard Greens and Spinach Soup.

SO WHAT IS IN THIS MUSTARD GREENS AND SPINACH SOUP?

The primary ingredients of this soup are spinach and mustard greens. And there are of course a plethora of lip smacking recipes that use spinach. But what about its gastronomically less celebrated but nutritiously well endowed peer, the mustard greens. The idea of these greens, might sometimes evoke a ‘boring’ taste reaction in us. What with the most common mustard greens recipes being the same old – steamed, sautéed and such.

So, what if we gently infuse it with some cumin, coriander, fenugreek, turmeric, paprika, ginger, garlic, chilies and onions. Need I say more? Our plain Jane mustard greens essentially has transformed into a captivating treat. Luxuriously made soupy and creamy with whole milk and a hint of ghee. Furthermore, I have done away with the corn meal, used in its traditional inspiration – Sarson Ka Saag.

HEALTH BENEFITS OF MUSTARD GREENS

Now that we have tastefully restyled our much deserved mustard greens, allow me to initiate you into its fantastic nutrition profile. Mustard greens belong to the brassica family of vegetables. Also known as cruciferous vegetables, they include broccoli, kale, cabbage and cauliflower.

First of all, these greens are an excellent source of vitamin K, which is essential for blood clotting and supports bone health. As a significant source of the antioxidant nutrients, vitamin A and vitamin C, these greens have found a place among the ‘elite’ disease fighting foods. And they also provide folic acid, manganese and calcium.

In addition, consumption of mustard greens has been associated with a reduced risk of cardiovascular disease and some cancers. They are a good source of the sulfur containing compounds glucosinolates, that are converted to the cancer fighting isothiocyanates. Furthermore, research studies have shown that cooked mustard greens have an enhanced ability of binding bile, thereby lowering the cholesterol levels.

Photography above: bijansviewfinder.com

HOW DO MUSTARD GREENS COMPARE WITH KALE?

Long overshadowed by its “superstar” cousin Kale, mustard greens are every bit deserving of nutritious acclaim. They are low in calories and packed with fiber, vitamins, minerals and protective phytochemicals. Mustard greens provide relatively lower amounts of flavonoids such as Kaempferol (~80% of kale), Isorhamnetin (~70% of kale) and Quercetin (~40% of kale). However, they are also far lower in calories (~58% of kale). And per cup, these greens actually provides slightly more calcium and protein.

No, I am not on a kale bashing trip! It is of course very nutritious. Rather, the point I am trying to make, is that we must make sure that the great variety of nutritious foods of the planet earth must make it to our table. Because, that’s when we enjoy the benefits of a wholesome diet.

LET’S COOK THIS CREAMY MUSTARD GREENS AND SPINACH SOUP

Most of all, I hope that I have inspired you about cooking with mustard greens. Both deliciously and nutritiously speaking. Besides, this Creamy Indian Spiced Mustard Greens and Spinach Soup is as easy as a pie! Well, actually “much” easier than that :-) Also, it gets better in taste with time, just like other recipes that use fenugreek leaves or seeds. Therefore, if you make a big batch or save some for later, you will be delighted to experience the more robust melded flavors!!

Finally, if you like cooking with greens, you will love these cute bird’s nests made with spinach and kale. Yet another recipe is a creamy leeks soup prepared along with avocado and cilantro.

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5 from 4 votes

Print

Creamy Indian Spiced Mustard Greens And Spinach Soup

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

 

Easy and aromatic mustard greens and spinach soup inspired by the famous Indian Sarson Ka Saag. So delicious, nutritious, low carb, gluten free and vegetarian.

Course: Soup

Cuisine: Indian

Servings: 6

Calories: 143 kcal

Author: Roxana Begum

INGREDIENTS

• 1 tablespoon olive oil
• 1 teaspoon coriander seeds
• 1 teaspoon cumin seeds
• 1/2 teaspoon fenugreek seeds
• 1 cup onions yellow, chopped
• 1 tablespoon ginger grated
• 1 tablespoon garlic grated
• 1/2 teaspoon turmeric ground
• 1 tablespoon jalapeño or Serrano, chopped
• 5 cups mustard greens fresh, chopped
• 5 cups spinach fresh, chopped
• 3 cups milk full fat
• 3/4 teaspoon salt
• 2 teaspoons ghee or olive oil
• 1/2 teaspoon paprika

INSTRUCTIONS

1. Heat one tablespoon olive oil in a cooking pot at medium high setting. Then add cumin, coriander and fenugreek seeds. Let them turn a tan brown, making sure to prevent the seeds from getting burnt.
   

   
   

   
   

2. Next add chopped onions. Sauté until translucent and light golden brown. Then add the grated ginger, half the garlic, turmeric and chopped jalapeños. Stir for a few minutes.
   

   
   

   
   

3. In the next step, add the chopped spinach and mustard greens. Sauté the greens until they are wilted, for about 5 to 10 minutes. Make sure to not overcook the greens, which will help retain the bright color.
   

   
   

   
   

   
4. Then add the milk and adjust salt to taste. Turn off the heat. Transfer the soup contents to a high speed blender, such as the Vitamix. Pulse it all until it is creamy smooth. The mustard greens are tougher than spinach, so blending them to a smooth consistency will take a few minutes.

   
   

   
   

   
5. Pour the creamy soup back into the cooking pot and quickly heat it as desired. Do not simmer or cook for too long. Because, the greens may become overcooked and the soup may boil over.

   
   

   
   

6. Transfer the soup to a suitable serving dish
   

   
   

   
   

7. For seasoning the soup, heat ghee in a small sauce pan. Add the remaining grated garlic. Stir for a few minutes and do not let it turn brown. Take the pan away from heat and add the paprika.
   

   
   

   
   

8. Finally, drizzle the seasoning all over on top of the soup. Stir the soup just lightly.
   

   
   

   
   

9. Serve this Creamy Indian Spiced Mustard Greens and Spinach Soup immediately with corn chips or bread.

   
   

   
   

RECIPE NOTES

1. You may use Serrano peppers instead of jalapeños, if you prefer it to be more pungent (hot). Alternatively, you may substitute with green chilies, cracked red pepper or chili powder.
2. You may use frozen greens instead of fresh greens and follow the package instructions for suitable substitutions.

 

NUTRITION FACTS

 

Servings: 6                    

Serving Size: 1 cup soup

 

Calories 143, Total Fat 8 g (Saturated Fat 4 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 3 g), Cholesterol 16 mg, Sodium* 278 mg, Potassium 551 mg, Phosphorus 157 mg, Total Carbohydrate 13 g, Dietary Fiber 3 g, Sugars 8 g, Protein 6 g

 

* The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.

 

Nutrition Facts

Creamy Indian Spiced Mustard Greens And Spinach Soup

Amount Per Serving (0 g)

Calories 143

% Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Potassium 0mg 0%

Total Carbohydrates 0g 0%

Dietary Fiber 0g 0%

Sugars 0g

Protein 0g 0%

Vitamin A 0%

Vitamin C 0%

Calcium 0%

Iron 0%

* Percent Daily Values are based on a 2000 calorie diet.