Normally I'm a big fan of fresh spinach (I even grow it myself) but this easy soup is a great stand-by if you can't get the fresh version or you've got to get 'something' cooked and on the table in under 15 minutes - no mean feat by anyone's standards. It uses frozen spinach which is one of the more nutritious frozen vegetables and a handy thing to keep in your freezer.

Ingredients

p1080393 1 1/2 tablespoons olive or canola oil
1 onion, finely chopped
2 tablespoon plain (all purpose) flour
2 cups chicken or vegetable stock, reduced-salt
½ cup milk
250g pack frozen chopped spinach (see the brand we used at right)
pinch of nutmeg

To serve:
Low fat Greek yoghurt

Methods/steps

1. Heat oil in saucepan. Add onion and cook over moderate heat for 2-3 minutes until soft and transparent.

2. Stir in flour and reduce heat. Pour in stock and milk, a little at a time, stirring continuously until smooth and thickened.

3. Stir in spinach and nutmeg. Cook gently to heat through and serve with a dollop of yoghurt.

Additional Tips

Variations:

Soup can be pureed for a smoother texture.
If you have time, you can make this soup using a 500g bunch of fresh English spinach. Simply trim off the stalks, steam leaves lightly and add to recipe with nutmeg. Puree.

Preparation time: 10 mins Cooking time: 7 mins

Nutrition per serve:
690 kilojoules ( 160 calories), 10g fat (including 2g saturated fat), 11g carbohydrate (including 6g sugars), 4g fibre and 410mg sodium. Read our nutrition rating system.