Eggs are a good source of protein and Vitamin A among other nutrients, and spinach is a good source of iron, Vitamin A, and many other nutrients. Eggs and spinach are often combined in omelets and quiches as western cuisine, but they can also be combined to make delicious and nutritious Asian dishes.
"Asian cooking is an art spanning many centuries," say Craig and Caroline Hind, a South Africa-based married couple and pair of Asian food enthusiasts, in their article, Craig and Caroline's Asian Food Adventure: The History of Asian Cooking, published in 2006 on asianfood.org.za. "As early as 3000 BC, the Chinese were practicing their cuisine." Although it was not as elegant as modern Asian cooking, it was "way ahead of its time."
The use of soy sauce and chopped garlic gives this soup combination its unique Asian flavor. According to RecipeZaar, sister site to the popular Food Network, soy sauce is a staple condiment and ingredient that is used throughout Asia and has been produced for thousands of years. Soy sauce is a salty brown liquid made from fermented soy beans, mixed with a roasted grain such as rice, barley, or wheat, injected with a special yeast mold, and "liberally flavored with salt." The mixture is strained and bottled after being left to age for several months. The consistency of the sauce varies from thin to very thick. Flavors also vary by type and have very subtle differences, according to this 2009 description of soy sauce on RecipeZaar. Soy sauce contains no fat but is often high in sodium, but low-sodium varieties are also available. As for garlic, it has been used both as food and as medicine in many cultures for thousands of years, according to a 2009 article published by the University of Maryland Medical Center (UMMC). Garlic is full of anti-oxidants, which help keep free radicals at bay.
Spinach and egg soup cooked in soy sauce and garlic is definitely a healthy recipe since all these ingredients by themselves have great nutritional value. This particular recipe uses fresh spinach, scrambled eggs, low-sodium soy sauce, and chopped garlic.
Ingredients & Preparation Tips
- Use fresh eggs. They should be scrambled first.
- Use fresh spinach leaves. Baby spinach has a particularly fresh taste. If using frozen spinach, it needs to be thawed first.
- Use fresh garlic cloves. The already-chopped or minced variety can also be used, as that would cut down on preparation time.
- Use low-sodium soy sauce in order to minimize salt intake.
- Use water instead of cooking oil to simmer the spinach, garlic and soy sauce.
Healthy Egg and Spinach Soup
Ingredients:
- 2 fresh eggs, scrambled
- 1 packet baby spinach leaves, thoroughly washed and drained
- 1/2 cup low-sodium soy sauce
- 1/3 teaspoon chopped garlic or 2 garlic cloves, chopped and minced
- 1 cup water
Directions:
- Simmer the spinach leaves in the water in a medium-sized saucepan on medium heat for 5-7 minutes until the leaves start to wilt slightly.
- Add the scrambled eggs and cook for 2 minutes.
- Add the garlic and the soy sauce. Cook until blended into a soup-like consistency.
- Serve with fried or steamed rice, or with steamed bread or dumplings, or with stir-fried noodles.
This delicious low-fat and low-sodium soup serves 4.
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