Quick Broccoli, Bell Pepper & Cheese Soup

Broccoli is like the king of vegetables loaded with nutrients like vitamin A, C, Calcium and dietary fiber. This dark green vegetable is very in expensive for the amount of nutrition it provides. Even the conventional broccoli has very low pesticide residue so it is one of the safest vegetable if you are not able to find an organic one to go for. What ever is your diet type, a low carbohydrate, low glycemic, weight loss diet, broccoli is a vegetable that falls in that category.

If you have a Vitamix and are running short of time and looking for something quick, filling keep you charged up then try this soup. Takes less than 10 Minutes to make this soup and I liked it. If you don’t have a vitamix, sautee the vegetables in a stove top and then puree with milk and cheese and simmer once again for few minutes and I am sure that would taste even better.



Preparation Time – 5 - 10 Minutes

Processing Time – 5 to 6 Minutes

Serves – 2





Ingredients





Milk – 1 Cup

Shredded low fat cheddar cheese – 1/3 Cup

Broccoli – 1 Cup

Orange & Yellow Bell Pepper – 3/4 Cup

Chopped Onion – 1 Tbsp

Vegetable bouillon cube – 1/2 (This will have salt and spice so taste and add more salt if required)

Black pepper – 1 Tsp(Crushed)

Coconut Oil – 1 Tsp



Method

1)  Quickly saute the broccoli, bell pepper and onion in high heat for 2-3 minutes with little bit coconut oil and set this aside for few minutes to cool down.

2) Now add the vegetables, milk, cheese, bouillon cube in vitamix and close securely with the lid.

3) Select variable 1 and turn on the machine and slowly increase to variable 10, then to high.

4) Blend for 5-6 minutes or until heavy steam escapes from the vented lid, serve hot with freshly crushed black pepper.

If you don’t have vitamix, then blending all the ingredients after step 2, simmer in stove top for few minutes and serve hot with freshly ground black pepper.

Recipe Source - Vitamix

 

Events

Sending this to Sangee’s Show me your Hits.





Sending this to Ria’s Spotlight Winter Vegetables.



Sending this to Priya’s Healthy Soup Event.

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Broccoli Soup

Broccoli the humble vegetable is indeed a super food with near miraculous powers of healing and disease prevention. It contains the highest amount of isothiocyanates, a cancer-fighting compound, of all the crunchy vegetables. With an array of powerful nutrients, these are one of the cheapest and are also low on pesticide load making them the safest among conventionally grown vegetables. Some of the other vegetables which have lowest residual pesticide load are  Eggplant , Cabbage , Banana , , Kiwi , Asparagus , Sweet peas (frozen) , Mango , Pineapple, Avocado, Onion. So next time when you shop for veggies, you know which ones are safe to buy and for which ones you have to look for Organically grown.
Now coming to this recipe if you are soup lover like me, that too in the winters. You should surely try this out. This soup made with broccoli and milk is very easy to make and makes you feel so good about sipping the bowl full of health. If you happen to try it out, do let me know how you liked it.

Preparation Time – 10 Minutes
Cooking Time – 10 Minutes
Serves – 2 to 3


Ingredients


Broccoli florets – 4 Cups
Water – 1 1/2 to 2 Cups(Depending on the thickness desired)
Milk – 1 1/2 Cups
Celery – 1 Stalk(Chopped finely)
Onion powder – 1 Tsp
Fresh ground black pepper – 1 Tsp or to taste
Salt – 1 Tsp or to taste
Coconut Oil – 1 Tsp

Method


1) Wash, rinse and chop the broccoli into florets and keep them aside.
2) Heat a pan and add a tsp of oil, to this add the chopped broccoli florets, celery , half of the salt and saute for 2 minutes and cover and cook for 5-7 minutes till they are slightly tender. Switch off and let this cool for few minutes.
If you want to add some water, you can add it and cook till soft. But keep in mind , the more you cook, the more nutrition will be lost.
3) Now transfer the cooked contents to a food processor. I used my vita mix and add 1 1/2 cups water and puree into a smooth paste.
4) Add the milk to this broccoli puree and add the onion powder and simmer for 5-7 minutes and switch off.
5) Add rest of the salt and pepper and serve hot.

Events

Sending this to the New You hosted by Vardhini of Vardhini’s Creation.

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Spinach & Bean Soup

So planning to throw a holiday party ? Definitely include these kind of soups and salads, which are water rich and fiber rich to fills up and helps to cut down on the calorie rich main course. Spinach is such a healthy vegetable with loads of Vitamin A, Vitamin K, Iron, Calcium apart from a host of other vitamins and minerals. A low glycemic index food and will perfectly fit the diet list of weight watchers and carb watchers also. The addition of Cannellini bean in this soup, adds not only thickness to this soup but fortifies with additional protein.  This recipe is too simple and can be done in minutes, do try this out and let me know what you think about this one.





Preparation Time - 10 Minutes

Cooking Time - 10 to 15 Minutes

Serves - 4





Ingredients



Spinach - 1 bunch(Rinsed, Drained,  thick stalks removed, chopped)

Cannelli bean - 3/4 Cup(Cooked)

Coconut Oil -2 Tsp

Garlic - 2 Cloves(Chopped into fine pieces)

Crushed black pepper - 1 Tsp or to taste

Salt - 1/2 Tsp or to taste

Fresh lemon juice - 1 Tsp or to taste

Water - 4 Cups(Add more for a thinner soup)



Method



1) Heat a tsp of oil and add the spinach and saute till they are slightly wilted for 8-10 minutes on medium heat. Switch off and let this cool for few minutes.



2) In a blender add the cooked spinach, beans, salt and half of the water and blend till a smooth paste. Add the remaining water and puree one more time.



3) Heat a pan, add remaining oil and saute till the garlic browns and transfer the pureed content from the blender to the pan and simmer for 5 minutes.



4) Switch off and add lemon juice and black pepper. Serve hot.

Events



1) Sending this to Soup and Salad Mela by Srivalli.



2) Sending this to Winter Carnival an event hosted by Radhika of Tickling Palates.

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Tomato Soup

There are certain vegetables which can be had with out worrying too much about the carb count. Tomato is one of them, technically a fruit but used in cooking as a vegetable. Tomato is a very good blood purifier. It contains a host of Vitamins A, C and K and other minerals and is also rich in Lycopene a defense sytem needed to fight against free radical damage. The presence of antioxidants in tomatoes is said to be helpful in cleansing toxic compounds from the body. So there is no reason not to include this wonder vegetable(fruit) in the every day diet.



Cooking Time : 15-20min



Preparation Time : 5-10 min

Serves - 4





Ingredients



Tomato - 4 big (chopped)

Celery - 1 Stick (finely chopped)

Onion or Scallion - 1 or 2 Stalks (finely chopped)

Onion powder - 1/2 tsp

Garlic powder - 1/2 tsp (optional)

Pepper - 1/2 tsp or to taste

Salt to taste

Coconut Oil/Ghee/Butter - 2 tsp

Water



Method



1) Heat 1 tsp of oil and add the chopped celery and  tomato pieces. Cover and cook till the vegetables are softened, stirring in between.

2) Switch of the stove and let the cooked vegetables cool down.



3) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till you get a nice smooth puree. (I have a vitamix so, I get a perfect puree and there is no need to strain and discard the fiber)



4) Heat the rest of the oil and sauté the scallion  and transfer the pureed contents to the pan and add water to the desired consistency.



5) Add the onion powder, garlic, salt and stir, simmer till the soup starts bubbling and then switch off.



6)  Now add pepper powder and  a dash of Ghee(clarified butter) or Coconut oil to the soup and serve.



Event Participation



1) This soup goes to My Culinary Creations: Soup Recipes Event.

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Ginger & Curry Leaf Rasam(Spiced Soup)

With the temperature dropping down to below freezing and with snow all around, it is very much common to find signs of cold and cough in the house hold. Apart from a healthy diet, exercise and optimum levels of Vitamin D, certain spices like ginger which is a warming herb can help knock out a fever. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds.

This rasam(a spiced soup) can be had with warm rice or warm quinoa. It not only tastes excellent, stimulating your taste buds but really helps out when you have a cold, fever or any kind of digestive disorder. There is no reason for not trying this easy, healthy and tasty one. Do let me know how you like it.

Preparation Time - 5 Minutes

Cooking Time - 15 Minutes

Serves - 4

Ingredients

Tamarind - 1 small lemon sized ball

Red Chili - 4 or to taste

Black Pepper - 1 Tsp

Ginger - 1 inch piece

Thoor Dal - 1 Tsp

Curry leaves - handful

Salt - 1 1/2 Tsp or to taste

Water - 4 Cups

Rasam Powder - 1/2 Tsp (This is optional and you can add it or skip it, but adding it gives little bit more flavor)

Tempering



Ghee (Clarified Butter) - 1 Tsp

Mustard Seeds - 1/2 Tsp

Cumin Seeds - 1/2 Tsp



Method



1) Soak the tamarind in 1/2 cup of warm water and let this sit down for few minutes. You can even presoak in the night for making an instant rasam in the morning.



2) Heat a pan and dry roast black pepper, red chili, thoor dal till the raw smell is gone and they slightly brown. Switch of the stove and to this add the curry leaves and the peeled chopped ginger piece and set it aside.



3) Squeeze out the pulp from the soaked tamarind, by adding 3 cups of water little by little. Make sure it is thoroughly squeezed and the pulp is all extracted. Boil this tamarind juice by adding salt and rasam powder.



4) Now grind all the roasted ingredients into a fine powder and i use this left out 1/2 cup of water to rinse the blender with any of the powder sticking to it.



5) Once the tamarind juice boils for 10 minutes and the raw tamarind smell is gone, add the ground spices along with the 1/2 cup of water and let this simmer for another 2 minutes and switch off the stove.



6) Now heat a pan and add the ghee, once it is warm add the mustard seeds. After they stop spluttering add the cumin seeds and after they turn golden transfer it to the hot rasam. Serve this with steaming hot brown rice, or quinoa.

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Tomato Rasam (Spiced Indian Tomato Soup)

Rasam is one of the best comfort foods, spicy, tangy, flavorful and goes perfect with cooked Quinoa or Rice and can be made in a jiffy. There are so many different kinds of rasam and this is one of the simplest and easiest one. With bare minimum ingredients and very quick to make, this will be very handy if you are rushing against time and are still aiming for home cooked healthy meals.



Cooking Time: 10 to 15 mins



Preparation Time: 5 mins

Serves : 2 to 3



Ingredients



Small sized tomato chopped into pieces - 1

Green chilly - 1 (if you want really spicy increase it)

Chopped Cilantro - 2 table spoons

Asafoetida - 1 small piece or 1/2 tsp

Water - 3 cups

Cooked thoor dhal along with turmeric powder - 1/2 cup

Rasam powder - 1 tsp

Tamarind - small lemon sized ball soaked in 1/4 cup of water

Salt - 1 Tsp or to taste



Tempering



Oil - 1/2 tsp

Mustard Seeds - 1/2 tsp



Garnishing



Chopped Cilantro - 1 tsp

Method



1) Soak the tamarind in 1/4 cup of warm water and let this sit for few minutes till the tamarind softens.



2) In a pan combine half of the water, tomato pieces, green chilli, asafoetida, rasam powder, cilantro, ,salt and boil for about 5 minutes till the tomato pieces are little softened.



3) Now squeeze out the soaked tamarind using the remaining 1 1/2 cups of water and add it to the tomato mixture and boil for 10 more minutes or till the tomato pieces are well cooked.



4) Now add the cooked toor dhal and let this boil for 2 minutes till the dhal is well combined. Switch off.



5) Heat the oil and add the mustard seeds, once they stop spluttering transfer it to the cooked tomato dhal mixture.



6) Let this cool for few minutes then garnishwith cilantro and server with cooked plain quinoa or rice with a spoon of ghee(clarified butter) and sauteed vegetables.

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Lemon Rasam(Soup)

Rasam is a spicy, tangy South Indian soup prepared with tamarind juice or lemon along with pepper and other spices.

Know what you Eat - A half-cup of juice meets 100% of the RDA for vitamin C.

Cooking Time: 10 to 15 mins

Preparation Time: 5 mins

Serves : 2 to 3

Ingredients

1 Small sized tomato chopped into pieces

Green chilly - 1 (if you want really spicy increase it)

Chopped Ginger - 1 tsp

Chopped Cilantro - 2 table spoons

Asafoetida - 1 small piece or 1/2 tsp

Water - 3 cups

Cooked thoor dhal along with turmeric powder - 1/2 cup

Rasam powder - 1 tsp

Lemon - Juice of half lemon (Increase this if you want to taste it more tangy)

Tempering

Oil - 1/2 tsp

Mustard Seeds - 1/2 tsp

Garnishing

Chopped Cilantro - 1 tsp

1) In a pan combine water, tomato pieces, green chilli, asafoetida, rasam powder, cilantro, ginger,salt and boil for about 10 minutes.

2) Once the tomato pieces are well cooked, add the cooked toor dhal and let this boil for 2 minutes till the dhal is well combined. Switch off.

3) Heat the oil and add the mustard seeds, once they stop spluttering transfer it to the cooked tomato dhal mixture.

4) Let this cool for few minutes then add the lemon juice and garnish with cilantro.

5) When the rasam is boiling hot, do not add the lemon juice as it will become bittter.

6) Cilantro is normally used only for garnishing at the end, but when boiled along with all the spices the aroma will be awesome.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Milagu Rasam(Indian Spicy Pepper Soup)

Rasam is South Indian Dish prepared with tamarind or lemon juice, flavored with spices and made either with or without the addition of cooked Toor Dal. It is normally mixed with rice and eaten or you can relish as a soup too. To somebody who is used to the taste of this dish it is surely a comfort food, very simple to make and with an awesome taste to entice your taste buds. Do try this rasam out and let me know what you think.



Preparation Time - 10 Minutes

Cooking Time - 20 Minutes

Serves - 4 Ingredients



Tamarind - a small lemon sized ball

Water - 3 to 4 Cups

Tomato - 1/2 chopped into small pieces

Coriander Seeds - 1 Tbsp

Black Pepper - 1/2 Tsp

Salt - 1 1/2 Tsp or according to your taste

Dried Red Chili - 3 or more as per taste(this purely depends on your spice level & that of the chili

Ghee(clarified butter) - 1 Tsp

Cumin seeds - 1/2 Tsp



Method



1) Soak tamarind in 1/2 cup of warm water.



2) Heat a pan add 1/2 tsp of ghee and once it is warm add coriander seeds, black pepper and dried red chili and fry till they are slightly brown, switch off and let this cool.



 3) Extract the juice out of the tamarind by adding more water and squeeze out till all the pulp is extracted.



4) To this add salt and boil till the raw smell is gone.



 5) Grind the roasted mixture to a fine powder.



6) Add this mixture to the boiling tamarind water and let this boil for a minute and the whole thing will rise to the top, at this point switch off the stove.



7) Don't allow the mixture to boil for a long time after adding the pepper powder, as this will become more like a medice than a rasam.



8) Heat the rest of the ghee, add the cumin seeds and roast till golden and garnish the rasam and serve with hot rice , cooked plain quinoa or cooked polenta.

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Ginger Rasam(Spiced Ginger Soup)

Ginger has been associated with alleviation of the feeling of nausea, even in case of pregnant women. The anti-inflammatory properties of ginger make it effective in alleviation of the pain associated with rheumatoid arthritis. Ginger helps to promote warmth in the upper respiratory tract and thus, is quite effective in treating cold and flu. Those suffering from cramps, caused by stomach gas, have found ginger to be quite effective. Ginger makes the platelets less sticky and is thus, pretty helpful in case of circulatory disorders. The cineole content in ginger has been found to be a mood enhancer and can help in relieving stress. Ginger is a natural and effective mouth freshener and also aids digestion. Ginger reduces inflammation and also helps lower cholesterol. Ginger is good for those suffering from gas and bloating.

Ingredients



Ginger - 2 inch piece

Ripe Tomato - 1 small one

Green Chili - 1 or to taste

Grated Coconut - 1 tbsp

Salt - 1 tsp or to taste

Tamarind Paste - 1 tsp or if using raw tamarind soak gooseberry sized ball

Water - 3 cups

Cooked Thoor Dal - 1/4 cup(optional)

Asafoetida - very small piece or 1/4 tsp powder

Rasam powder - 1 tsp



Tempering



Oil or Ghee - 1 tsp

Mustard Seeds - 1/4 tsp

Curry leaves - 5 to 6 chopped



Method



1) Extract the tamarind pulp and add 1 1/2 cups of water to it.



2) Add salt, asafoetida and rasam powder to the tamarind water and let this simmer.



3) Grind the tomato, green chili, ginger and coconut to a coarse paste and add this paste along with the rest of the water to the tamarind water and spices. Let this boil till the raw smell is gone.



4) Now add the cooked dal(this is optional) and simmer for 5 minutes and switch off.



5) Heat oil add mustard seeds, once they stop spluttering add the curry leaves and switch off the stove.



6) Add this to the rasam and serve it hot.



7) Enjoy!!



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Cabbage-Celery Soup

Know what you Eat - Cabbage belongs to the family of cruciferous vegetables, which includes, kale, broccoli, collards, Brussels sprouts, cauliflower and kohlrabi. Cabbage is a rich source of vitamin C, of fiber, of iron, calcium, sium. The odor that it emits comes from the sulphur content of cabbage which helps the body to resist bacteria and protects the protoplasm of the cells. It is said to aid in producing glossy hair. Celery is high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Riboflavin, Vitamin B6, Pantothenic Acid, Calcium and Magnesium.







Cabbage is a vegetable which i like to stock up, it is very healthy and versatile and the whole one can stay fresh for couple of days. It goes into stir fry, cole slaw, upma, curry, kootu and what ever was the balance went into this soup. But when sauting cabbage, the odor from the sulphur is not very inviting and i decided to use celery to counter the pungent smell and the soup came out really well. That too with the addition of coconut milk it was really tasty, creamy and kid certified.



Preparation time: 10 mins

Cooking time: 25 mins

Serves : 4



Ingredients:



Cabbage- 4 cups(finely chopped)

Celery - 1 1/2 cups(Chopped)

Coconut Milk - 1 can (120z)

Mint - handful

Ginger - 1 inch piece

Salt to taste

Pepper to taste

Water

Oil - 2 tsp(i used coconut oil)



Method



1) Wash, rinse, drain and chop cabbage.

2) Wash the celery and chop into fine pieces.

3) Heat a pan, add 1 tsp of oil and then add the chopped cabbage and celery pieces.

4) Saute till they are tender.

5) Let this cool and then transfer to a food processor and puree it adding little water.

6) Now peel the ginger and cut into thin strips.(Always peel the ginger and use the inner part alone).

7) Heat 1 tsp of oil and once hot add the mint leaves and ginger strips and fry till you get a nice aroma.

8) Now add the pureed cabbage and celery mixture, coconut milk and water to the desired thickness and let this simmer for 10 minutes.

9) Add salt and pepper to taste and serve it hot with your favorite bread.



Event Participation:



Original Recipes - Monthly Round up hosted by Lorie.







Cooking for Kids leafy greens hosted by Pavani originally started by Sharmi of Neivedyam.

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Spinach Celery Soup in Coconut Milk

Know What You Eat: Spinach is an excellent source of vitamin A (70 percent of daily requirement), vitamin C (25 percent of daily requirement) and iron (20 percent of daily requirement). Spinach also provides vitamin K, which helps blood coagulate and which, along with calcium, vitamin D and phosphorous, is important for strong bones. Celery is a plant in the parsley family with edible roots, research has shown that celery contains blood pressure reducing properties. Celery contains active compounds called Pthalides which relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. It is rich source of Vitamin C.

I hate to do shopping(grocery ) that too to stand in the line to pay for the items purchased when people come in with a big bunch of coupons to be sorted out, all the sorting is done at the cash counter making people wait. To get over it, i quickly graze through the magazines(especially the food related ones) kept near the billing counter. The bad part it sometimes you will be half done and your turn would have come. This is one of the recipe i came across but couldn't go through the whole recipe except the title, so i made my own by adding celery as i just love its flavor and it did turn out nice.

Preparation time: 10 mins
Cooking time: 25 mins
Serves : 4

Ingredients:

Spinach - 1 bunch (medium sized)
Celery - 1 1/2 cups(Chopped)
Coconut Milk - 1 can (120z)
Ginger - 1 inch piece
Salt
Pepper
Water
Oil - 2 tsp(i used coconut oil)

Method

1) Wash, rinse, drain and chop the spinach.
2) Wash the celery and chop into fine pieces.
3) Heat a pan, add 1 tsp of oil and then add the chopped spinach and celery pieces.
4) Saute till they are tender.
5) Let this cool and then transfer to a food processor and puree it adding enough water.
6) Now peel the ginger and cut into thin strips.(Always peel the ginger and use the inner part alone).
7) Heat 1 tsp of oil and once hot add the ginger strips and fry till you get a nice aroma.
8) Now add the pureed spinach and celery mixture and coconut milk and let this simmer for 10 minutes.
9) Add salt and pepper to taste and serve it hot with your favorite bread.

Event Participation:

This dish is our contribution to SWC- Cooking with greens event.

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Blackbean and Barley Soup

Know what you Eat - While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting in contrast to other beans. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are color-producing phytonutrients pigments that have great anti-oxidant potential. Barley and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

I just love black beans because it is so healthy and when added to soup along with all the veggies and whole grains like barley it is a one pot dish with all the ingredients from different food groups.

Preparation Time - 15 mins
Cooking Time - 40 mins
Serves - 4

Ingredients

Black Bean - 1 cup
Whole barley(not pearl barley) - 1 cup
Chopped vegetables( i used beets,red,green,orange bell pepper, scallion and celery) - 4 cups
Salt - to taste
Lime juice - 1 tsp or to taste
Garlic - 4 cloves
Oregano - 1/2 tsp
Dry parsley - 1/2 tsp
Fresh ground black pepper - 1 tsp or taste
Mint leaves - handful
Oil - 2 tsp
Water

Method

1) Soak black bean and barley in hot water for at least 4 hours.
2) Add salt and little bit of water and pressure cook bean for 3 whistles.
3) Add enough water and salt and cook barley on stove top till tender stirring in between.
4) Rinse and drain black bean and barley and keep it aside.
5) Heat oil and add the chopped garlic and saute till becomes golden.
6) Now add the mint leaves and all the chopped vegetables, salt and cover it and cook till tender.
7) Add 3/4 of the quantity of black beans, all of the cooked barley to the vegetables.
8) Mash the remaining black beans with a masher and add it along with water to the desired consistency to the above.
9) Now add the oregano, parsley and simmer for five minutes, stirring thoroughly so that the spices are well mixed.
10) Switch of add fresh ground pepper and lemon juice and serve hot.
Water

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Lentil and Vegetable Soup

Nutritional Info - Lentils are loaded with fiber, folate, iron, protein. They are the single most important dietary factor in longevity.






Cooking Time - 30-40 min
Preparation Time - 15 min
Serves - 4

Ingredients

Lentil - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cauliflower, Broccoli, Cabbage, Carrot, Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook lentils and celery sticks with enough water and salt. Let this cooked lentil cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the lentils to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the lentils to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and garnish with mint leaves, the soup is ready to serve.

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Mixed Vegetable soup

Nutritional Info - Onions contain a flavonoid quercetin which helps eliminate free radicals. So if you want to stay young add onion to your diet. Diets high in cruciferous veggies such as broccoli and cabbage help reduce risk of memory loss and cancer.







Cooking Time - 20 min
Preparation Time - 15-20 min
Serves - 4

Ingredients

Small Onion - 1
Celery - 4 sticks
Carrot - 1
Chopped cauliflower, broccoli - 1/2 cup
Chopped Cabbage - 1/2 cup
Chopped Mushroom - 6 oz
Chopped red pepper and green pepper – ½ cup
Scallion - 3 stalks
Parsley - 1 tsp
Salt - 1 tsp or to taste
Pepper - 1/2 tsp to taste
Milk - 4 oz
Oil - 2 tsp
Mint - few
Onion powder - 1/2 tsp
Garlic Powder - 1/4 tsp

Method of Preparation

1) Heat 1 tsp of oil sauté chopped onion, celery, carrot, cauliflower, broccoli, cabbage and mushroom.
2) After the vegetables are well cooked, allow it to cool down.
3) Heat 1 tsp of oil or ghee and add chopped scallion and mint.
4) Grind the cooled sautéed vegetables and add it to the scallion and mint.
5) Add water, salt, oregano, onion powder and garlic powder to this mixture and allow it to simmer for 5 mins.
6) Switch off and add the cold milk and pepper powder.

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Pink Bean Soup

Nutritional Info - A legume-rich diet could lower total cholesterol by 14 points in as little as four weeks, according to new research. Go Beyond Bean Salad as beans make a filling addition to soups.






Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4


Ingredients

Pink Bean - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cabbage, Carrot, Red, Yellow and Green Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook Pink Beans and celery sticks with enough water and salt. Let this cooked Pink Bean cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the Pink Beans to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the Pink Beans to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and the soup is ready to serve.

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Celery Tomato Carrot Soup

Nutritional Info - Lycopene, the carotenoid responsible for tomato's bright red and orange colors is associated with lower risk of both macular degeneration and several types of cancer. If it's lycopene you are after,the cooked tomatoes contain two to eight times more than raw. Now let us go ahead with the recipe and have a nutritious and delicious soup.




Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4

Ingredients

Celery - 4 Sticks (finely chopped)
Tomato - 2 big (chopped)
Carrot - 2 big (finely chopped)
Scallion - 4 stalks (finely chopped)
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Pepper - 1/2 tsp or to taste
Salt to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Heat 1 tsp of oil and add the chopped celery and carrot and leave it for a few minutes till they are 1/2 cooked.
2) Now add the tomato pieces and cover the vessel and stir in between. Leave it for a few minutes till all the vegetables are cooked.
3) Switch of the stove and let the vegetables cool down.
4) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till they become a puree.
5) Heat the rest of the oil and sauté the scallion and mint and transfer the pureed contents to the pan and add water to the desired consistency.
6) Add the onion powder, garlic and salt and stir and leave and switch of once the soup starts bubbling.
7) Now add pepper powder and the soup is ready to serve.

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