Oats and Roasted Capsicum Soup

Bright red and flavourful, this soup is ideal for diabetics. Capsicum contains vitamin A and folic acid, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications. Oats being high in fibre helps to lower blood glucose levels. A soup of the duo, flavoured with garlic, tomatoes and spices, is a brilliant start to a meal, and is sure to raise the diners’ expectations of what awaits them in the coming courses.

Add your private note

Preparation Time: 5 mins
Cooking Time: 18 mins
Makes 4 servings

Ingredients

5 tbsp roasted quick cooking rolled oats
2 medium red capsicum
2 cups roughly chopped tomatoes
2 bayleaves (tejpatta)
1 clove garlic (lehsun)
1 tsp dry red chilli flakes (paprika)
salt to taste

Method

1. Pierce each red capsicum with a fork and roast them over an open flame till they turn black.
2. Cool, wash them and remove the skin, stem and seeds and chop them. Keep aside.
3. Combine the tomatoes, bayleaves and garlic along with 2½ cups of water in a deep non-stick kadhai and cook on a medium flame for 10 minutes, while stirring occasionally or till the tomatoes turn soft. Discard the bayleaves.
4. Remove from the flame and allow it to cool completely. Once cooled, combine the capsicum and tomatoes and blend in a mixer till smooth.
5. Transfer the mixture into a deep non-stick pan, add the chilli flakes, salt and ½ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
6. Add the roasted oats, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
7. Serve immediately.

post from sitemap

Low Calorie Spinach Soup

You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Blendarising it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This soup is especially recommended for all the weight-conscious readers. The soup has not been strained in order to retain the fibre of the spinach.

Add your private note

Preparation Time: 15 mins
Cooking Time: 8 mins
Makes 4 servings

Ingredients

3 cups shredded spinach (palak) , washed and drained
1 tsp oil
1 tsp grated garlic (lehsun)
1/2 cup chopped onions
1 cup low-fat milk (99.7% fat-free)
salt and freshly ground black pepper (kalimirch) to taste

Method

1. Heat the oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
2. Add the spinach and sauté on a medium flame for 2 minutes.
3. Add 1½ cups of water, mix well and bring to boil (approx. 2 to 3 minutes), while stirring once in between.
4. Cool slightly and blend in a mixer till smooth.
5. Transfer the mixture into a deep non-stick pan, add the milk, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
6. Serve hot.

post from sitemap

Cream Of Cauliflower and Almond Soup

A filling soup with the delicate taste of almonds.

Add your private note

Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

1 1/2 cups cauliflower florets
1 1/2 tbsp butter
1/2 cup roughly chopped onions
1/2 cup peeled and roughly chopped potatoes
1/2 cup milk
salt and to taste
a few drops almond essence

For The Garnish
1 tbsp roasted almond (badam) slivers

Method

1. Heat the butter in a pressure cooker, add the onions and potatoes and sauté on a medium flame for at least 4 to 5 minutes.
2. Add the cauliflower florets, mix well and cook on a medium flame for 1 to 2 minutes.
3. Add 2 cups of water and pressure cook for 2 whistles.
4. Allow the steam to escape before opening the lid.
5. Allow it to cool slightly and blend in a mixer to a smooth mixture.
6. Transfer the mixture into a kadhai, add milk, ¼ cup of water, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
7. Add the almond essence, mix well and cook on a medium flame for 1 minute.
8. Serve hot garnished with almond slivers.

post from sitemap

Healthy Lentil Soup

The yellow colour and soothing mushiness of moong dal are a pleasant contrast to the vibrant orange colour and snappy juiciness of carrots, making this Healthy Lentil Soup a very appealing entrée. Not only is it tasty, this sumptuous soup is also beneficial in keeping blood pressure under control, thanks to the high potassium content of moong dal. This treat also comes at a lower calorie count, as we have omitted cream and used a little cornflour instead to thicken the soup.

Add your private note

Preparation Time: 10 mins
Cooking Time: 19 mins
Makes 4 servings

Ingredients

For The Moong Dal Purée
3 tbsp yellow moong dal (split yellow gram)
1/2 cup chopped onions
1/4 cup carrot cubes

Other Ingredients
1/2 tbsp cornflour
2 tsp oil
1/2 cup chopped onions
1/2 tsp chopped garlic (lehsun)
2 tbsp chopped celery (ajmoda)
2 tbsp cooked barley (jau)
salt and to taste

Method
For the moong dal purée

1. Wash and soak the moong dal in enough for 2 to 3 hours. Drain well.
2. Combine the moong dal, onions, carrots and 2 cups of water in a pressure cooker and pressure cook for 2 whistles.
3. Allow the steam to escape before opening the lid.
4. Allow it to cool and blend in a mixer to a smooth puree. Keep aside.

How to proceed

1. Combine the cornflour with ¼ cup of water in a bowl, mix well and keep aside.
2. Heat the oil in deep non-stick pan, add the onions, garlic and celery and sauté on a medium flame for 1 minute.
3. Add the moong dal purée, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
4. Add the barley, salt, pepper and cornflour-water mixture, mix well and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
5. Serve immediately.

Handy tips:

1. Add salt while pressure cooking the barley.
2. Pearl barley is easily available at local chemists. Wash it thoroughly and cook in boiling water like rice.
3. The water in which barley is cooked is nutritious and rich in antioxidants that help to fight diseases.
4. It can be used for kneading dough or added to buttermilk or soups.

post from sitemap

Clear Broccoli and Carrot Soup

This Italian recipe shows you how to make a soothing clear soup with crunchy and colourful veggies like broccoli and carrots, which compete and contrast with each other in appearance and flavour. While onions, garlic and celery enhance the flavour of this soup, macaroni adds volume to it and sun-dried tomatoes impart an exciting tanginess. Garnish the Clear Broccoli and Carrot Soup with grated Parmesan cheese and serve fresh and hot.

Add your private note

Preparation Time: 10 mins
Cooking Time: 11 mins
Makes 4 servings

Ingredients

1 cup broccoli florets
1/2 cup thinly sliced carrots
1 tbsp olive oil
1/2 cup thinly sliced onions
1 tbsp finely chopped garlic (lehsun)
2 tbsp chopped celery (ajmoda)
2 tbsp macaroni
1/4 cup soaked and chopped sun-dried tomatoes
salt and freshly ground black pepper (kalimirch) to taste

For The Garnish
2 tbsp grated parmesan cheese or mozzarella cheese

Method

1. Heat the olive oil in a deep non-stick pan, add the onions and garlic and sauté on a medium flame for 1 minute.
2. Add the carrots and celery and sauté on a medium flame for 1 minute.
3. Add the broccoli, macaroni, 4 cups of hot water and salt, mix well and cook on a medium flame for 8 minutes, while stirring occasionally.
4. Add the sun-dried tomatoes and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
5. Serve immediately garnished with cheese.

post from sitemap