Sag Aloo Soup - A Delicious, Low-Fat Taste of India

 This original recpie tells you how to make an easy, low-fat soup based on the Indian dish of Sag Aloo, otherwise known as spinach and potato curry.

Curries are delicious but are often prepared with large amounts of oil.

Adapting a curry into a soup turns a high-calorie dish into a low fat meal that fits into today's healthy lifestyles and busy schedules.

This original recpie tells you how to make an easy, low-fat soup based on the Indian dish of Sag Aloo, otherwise known as spinach and potato curry. An easy, versatile soup that works great with fresh or frozen ingredients, it is a low-fat meal in a pot, ready in an hour from scratch.

This easy, versatile soup works great with fresh or frozen ingredients to make a low-fat meal in a pot, ready in an hour from scratch.

Ingredients

• 1 tsp black mustard seeds (optional)
• 2 tsp cumin
• 1 tsp turmeric
• 1 tsp ground coriander seed
• ½ tsp fennel seeds

OR a 3 tsp of a good quality curry powder instead of the above spices

• 1 clove garlic, minced
• 4 large all purpose potatoes, cut into chunks
• 2 medium onions, chopped
• One 12oz can chopped tomatoes
• 1 bunch fresh spinach or 2 cups frozen spinach
• 1 can chickpeas (optional)
• 6 cups water or vegetable stock
• vegetable stock cube, if using water
• seasoning to taste: lemon juice, salt, pepper
• cilantro to garnish

Method

1. Heat a tablespoon of oil in a large saucepan or stock pot over medium-high heat. The oil can be substituted with cooking spray.
2. If using the black mustard seeds, add to the oil, cover pan and wait for the seeds to stop popping.
3. If not using the mustard seeds, go straight to the next step.
4. Add the other spices or curry powder to the hot oil and stir constantly for a minute to let the spices cook.
5. Add the chopped onion and the potatoes and stir to cover with the spices. Turn down the heat to medium if spices are starting to stick. Let cook until the onions are softened, about 3-5 minutes, stirring occasionally.
6. When the onions are softened and starting to get brown at the edges, add the garlic and stir, then let cook for another minute.
7. Now add the water and stock cube or the stock. Stir to make sure the spices aren't sticking to the bottom of the pot.
8. Open the canned tomatoes and add to the soup, juices and all.
9. Add a dash of chilli or chilli sauce if desired.
10. Check the heat is at medium, cover the pot and let simmer for 30 minutes.
11. After 30 minutes, remove the lid and check on the soup. The potatoes should be soft but not falling apart, and may need another few minutes.
12. If you are using chickpeas, add to the pot now.
13. If you are using frozen spinach, add now as well, and stir occasionally to make sure the greens are distributed through the soup.
14. If using fresh spinach, wait until the potatoes are fully cooked, then add, giving only a minute on the heat to wilt.
15. When the potatoes are cooked, give the soup a final stir and take off the heat.
16. Give it a quick taste to check the seasoning, adding a dash of lemon juice, salt, pepper, or more chilli to taste.
17. Add a handful of chopped coriander and serve, adding a few leaves of cilantro to each bowl as a garnish.