Spinach Soup with Eggs

31st July 2019, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Spinach, also known as “Bayam” in Bahasa Malaysia is a very common green leafy vegetable found in Malaysian Cuisine. There are many varieties of spinach, often differentiated by shape and colour of leaves.

Spinach is very easy to cook and add into many dishes without interfering the flavour. Wash and rinse well before cooking, as spinach tends to collect sand and soil on its leaves.

Spinach contains non-heme iron which is a type of dietary iron not absorbed very well by the body. However, spinach is also rich in vitamin C, it will help the body to boost iron absorption. Spinach also contains fiber which can help to prevent constipation.

Iron is an essential component of haemoglobin – a protein in the red blood cells that transfers oxygen from lungs to tissues. Without sufficient iron, your body can’t produce enough haemoglobin. You may feel weak and tired, eventually unable to proceed with chemotherapy.

Taking high iron foods will help to prevent iron-deficiency anemia, which is a decrease in the number of haemoglobin in red blood cells caused by low iron level.

As haemoglobin is a type of protein, it’s important to pair iron food with protein food so that your body can produce haemoglobin more efficiently.

Recipe:

Spinach Soup with Eggs

(serves 2-3)

Ingredients:

  • 3- 4 pieces of dry black mushroom, soaked with water to soften, cut into thinly slices
  • 2 garlic cloves, crushed
  • 2cm ginger, cut into thinly slices
  • 1 teaspoon cornstarch, slurry dissolved in 15ml water
  • 80g Chinese spinach leaves
  • 2 eggs, size AA, whisked and added with 2-3 drops of white vinegar
  • Dashes of white pepper powder to taste
  • Pinch of salt to taste (option: add salted egg)
  • 1 teaspoon of sesame oil to taste

Method:

  1. In a soup pot, add mushroom, garlic and ginger. Bring to a boil.
  2. Turn down to medium heat, stir in dissolved cornstarch to slightly thicken the soup.
  3. Bring the soup back to a boil. Add spinach and cook for 10 seconds.
  4. Slowly swirl in the whisked eggs all around the pot.
  5. Wait a few seconds and until the eggs formed, use chopsticks to stir the soup gently to disperse the eggs.
  6. Turn down the heat and season the soup with sesame oil, white pepper and salt to taste.
  7. To serve, ladle soup and spinach to serving bowls.