SOUPS

BROCCOLI SOUP

This is a quick, easy-to-make, tasty and nourishing soup. Broccoli is one of the best sources of folic acid; it is also rich in calcium vitamin C and fibre. Tofu is an excellent source of protein, B12, calcium and phosphorous and the addition of milk gives you ample protein and calcium.

PREPARATION TIME: 10 MINUTES

INGREDIENTS

2 teacups broccoli (steamed)
2 teacups skimmed milk
2 1/2 teacup water
4-5 basil leaves (optional)
½ cup tofu – cut into cubes
Salt to taste

Method: Heat milk, water and broccoli in a pan. Add basil, and salt. Simmer for 3-5 minutes. Blend in a blender. Add the tofu cubes just before serving. Serve hot.

LENTIL SOUP (SERVES 6)

A satisfying “spicy” soup that is low in calories and high in protein, carbohydrates and fibre. Pureed lentils give this soup a smooth yellow-coloured creamy consistency. Lemon juice has antiseptic properties and helps protect cells and tissues.

PREPARATION TIME: 15 MINUTES

INGREDIENTS

¾ cup moong
1 teaspoon lemon juice
½ teaspoon mustard powder
¼ teaspoon cumin powder
½ teaspoon jaggery
¼ red capsicum – finely cut
Salt to taste

Method: Soak moong for 3 hours. Add 6 cups water and cook in a pressure cooker. Blend in a blender. Boil the moong; add jaggery, lemon juice, mustard powder, cumin powder, salt and pepper. Simmer for 3 minutes and serve hot. Garnish with chopped red capsicum. Serve hot.

CLEAR SOUP WITH VEGGIES (SERVES 4)

INGREDIENTS

1 tsp lemon juice
1 cup veggies steamed and cut (Carrots, broccoli, celery)

VEGETABLES FOR THE CLEAR SOUP

3 carrots
5 celery stalks
1 spring onion
½ beet
2 tablespoons coriander leaves
4 broccoli florets
½ cup white pumpkin chopped
1 stem lemon grass

Method: For the clear soup: Wash and chop the vegetables, and cook in eight cups of water for 10 minutes. Strain the vegetables and use just the water.
Boil the clear water, add the steamed vegetables, lemon juice and salt. Serve hot.

THAI CHICKEN NOODLE SOUP (SERVES 3 – 4)

INGREDIENTS

1 ½ litres vegetable stock
½ onion, shredded
3 cloves garlic (paste)
2 cloves
150 gm cabbage
2 tsp Soya sauce
1 tsp rice vinegar (optional)
100 gm rice noodles
150 gm skinless chicken breast, shredded
1/2-cup bean sprouts (steamed)
1 red chilli, sliced
Black pepper
Salt to taste

Method: In a large vessel, add vegetable stock and bring to a boil. Add shredded onion, garlic paste, shredded cabbage, cloves, Soya sauce, vinegar and chilli. Cook for 15 minutes and strain.

Add the stock back into the vessel, simmer again. Add the chicken breast and the noodles and salt. Simmer until the noodles are done and the chicken is just rightly cooked. Add the steamed bean sprouts, pepper and decorate with sliced red chilli.

SOUP OF YOUR CHOICE (SERVES 2 – 3)

INGREDIENTS

100 gms pumpkin
1 or 2 potatoes
4 stalks celery
2 onions
½ teaspoon garlic (optional)
1 cup milk (optional)
Salt
Pepper

Method: Add little water and pressure cook vegetables. Add salt and seasonings and place the ingredients in a bender. To this basic stock you can add:
Steamed, diced carrots/ broccoli/ tomatoes (puree)/ peas/ asparagus/ corn/ cauliflower/ mushroom
Steamed, spinach and potatoes (also can puree the spinach for a clear green soup)
Steamed chicken
Noodles with vegetables/ chicken

CUCUMBER AND ZUCCHINI SOUP

INGREDIENTS

Gazpacho
Ripe tomatoes
Onion
Cucumber
Lemon
Garlic
Parsley
Salt
Blend. Chill. Serve.

PUMPKIN AND GINGER SOUP (SERVES 6)

A delicious golden-orange coloured broth that is easy to digest and high in nutritional value. Pumpkin is a rich source of vitamin A, minerals and fibre. Ginger aids digestion and is an excellent cure for disorders of the digestive system.

PREPARATION TIME: 10 MINUTES

INGREDIENTS

2 teacups red pumpkin (chopped and steamed)
2 carrots (chopped and steamed)
½ cup skimmed milk
5 teacups water
1 teaspoon ginger paste
Salt to taste

Method: Heat milk, water, pumpkin, and carrots in a pan. Add ginger and salt. Simmer for 2-3 minutes. Blend in a blender. Serve hot.

OLD CUCUMBER MINT SOUP (SERVES 6)

INGREDIENTS

1 kg cucumber
½ litre low fat yogurt
½ cup fresh mint leaves
Salt to taste
Method: Add 3 teacups of water to cucumber pieces and cook until soft. When cool, add mint leaves and yogurt and put in a blender. Add salt to taste. Chill and serve.

TOM YUM SOUP (WITH WATER CHESTNUTS, MUSHROOM AND CELERY SERVES 6)

This clear broth has a wonderful flavour of lemon grass and is packed with nutrients, vitamins, and minerals. It is almost like consuming a multi-vitamin pill! The addition of mushroom, celery and water chestnuts give you the addition of protein, fibre and potassium.

INGREDIENTS

6 teacups clear vegetable stock (1/2 cup cabbage, 3 carrots, 5 celery stalks, 1 stem spring onion, 4 pieces cauliflower, 1 table spoon chopped lemon grass. Wash and chop the vegetables and cook in 8 cups of water for 15 minutes. Strain the vegetables and use just the water.)
1 teaspoon lemon juice
1 green/red chili slit lengthwise
10 water chestnuts (steamed and chopped)
10 mushrooms (sliced)
1 tablespoon celery – finely cut
Fresh cooked shrimps-split (optional)
Salt to taste

Method: Boil the stock and add the red chili, mushrooms, water chestnuts, lemon juice and salt. Garnish with celery. Serve hot.
Option: add the shrimps to the soup.

CARROT SOUP (SERVES 3 TO 4)

Preparation time: 10 minutes

INGREDIENTS

2 cups carrot – steamed and pureed
2-cups milk
1 tablespoon chopped parsley
Salt to taste

Method: Warm the pureed carrots and milk in a saucepan. Thicken to desired consistency. Add salt and chopped parsley. Serve warm.

CELERY-SPINACH SOUP (SERVES 4)

Calcium, iron, vitamin C, Vitamin E, carotenoids, fibre, magnesium, zinc

INGREDIENTS

3 cups chopped spinach
2 tablespoons chopped celery
1 cup white pumpkin or bottle gourd (peeled and diced)
½ teaspoon garlic paste (optional)
4-cups water
Salt
Freshly ground pepper
1 cup steamed vegetables (carrot, green peas, zucchini, mushroom)

Method: Cook the spinach, celery and white pumpkin in 4 cups water and bring to a boil. Cool. Mix ingredients in a blender. Once again bring the puree to a boil; add the garlic and steamed vegetables. Season with salt and pepper.

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