Pumpkin-Carrot soup

1 small pumpkin slice,cut into cubes

1 carrot sliced
1 stem of celery
1 small onion sliced
4-5 garlic pods
2 cloves
1/2 " cinnamon
1 Bay leaf
1 tbsp olive oil/butter
1/2 tsp pepper powder/pepper corns
salt
Method:
Heat olive oil in a pot/pan and saute sliced onions and garlic until soft, throw
the chopped veggies into the pan and saute for a minute.
pour 3-4 cups of water,dry masalas(cinnamon,cloves and bay leaf,pepper corns if
using) and cover it and cook until all the vegetables are soft.cool it down,remo
ve the bay leaf and blend it into a nice smooth mixture.
Heat the mixture again in the pan and add water to get the required consistency.
Season it with salt and pepper according to your taste.
Serve hot with toasted garlic bread/simple bread.
Broccoli and Walnut Soup
Ingredients
2 cups chopped broccoli
1/4 cup chopped onions
1 medium potato , boiled and peeled
1 cup milk
1 tbsp oil
salt and black pepper (kalimirch) powder to taste
For the garnish
2 tbsp chopped walnuts (akhrot)
Method
Heat the oil in a pan and saut the onions lightly.
Add the broccoli and cook gently for a few minutes.
Add 3 cups of water and cook until the broccoli is done.
Pass through a blender along with the boiled potato and make a pure.
Add the milk, salt and pepper and mix well.
Serve hot.
Capsicum and Bean Sprouts Stir- Fry Soup
Ingredients
2 tsp oil
1/2 cup thinly sliced onions
1/2 red capsicum , cut into thin strips
1/2 cup bean sprouts
2 tbsp finely chopped coriander (dhania)
salt and freshly ground black pepper powder to taste
For The Garnish
1/4 red capsicum , cut into thin strips
a sprig of coriander (dhania)
Method
Heat the oil in a wok or a non-stick kadhai, add the onions and saut on a hig
h flame for a couple of minutes, while stirring continuously.
Add the capsicum and bean sprouts and saut for a couple of more minutes, whil
e stirring continuously.
Add 3 cups of hot water, coriander, salt and pepper, mix well and cook for a
nother minute. Serve hot.
Chinese Clear Vegetable Soup
Ingredients
1 carrot, thinly sliced
3/4 cup cabbage
3 lettuce leaves
3 spring onions with greens
3 sticks celery (ajmoda)
50 gms sliced cauliflower
2 tbsp oil
pinch of baking powder
a pinch of citric acid (nimbu ka phool)
2 tsp soy sauce
salt to taste
To Serve
chillies in vinegar
chilli sauce
Method
Tear the cabbage and lettuce leaves.
Chop the spring onions with the leaves.
Cut the celery into about 12 mm. Pieces.
Heat the oil thoroughly. Add the vegetables, baking powder and citric acid a
nd cook on a high flame for 3 to 4 minutes.
Add 5 teacups of boiling water, the soya sauce and salt and boil for 3 to 4
minutes.
Serve hot with chillies in vinegar and chilli sauce.
Curd Shorba
Ingredients
4 cups fresh low-fat curds
1 tbsp plain flour (maida)
1/4 tsp turmeric powder (haldi)
2 tbsp low-fat milk (99.7% fat-free)
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/4 cup finely chopped onions
2 green chillies , finely chopped
1/2 tsp grated ginger (adrak) , optional
2 to 4 tsp finely chopped tomatoes
1 tbsp finely chopped cucumber
For The Garnish
1 tbsp chopped coriander (dhania)
Method
Beat the curds, plain flour, turmeric powder and milk together.
Heat the oil in a deep non-stick pan and add the cumin seeds.
When the seeds crackle, add the onions, green chillies and ginger and saut fo
r a minute.
Add the curds mixture and salt, mix well and boil for a few minutes.
Add the tomatoes and cucumber, mix well and cook for 1 more minute.
Serve hot garnished with coriander.
Nutrient values per serving
Carbohydrate Energy Fat Protein
12.5 gm. 83 cal. 0.1 gm. 8.2 gm.
RECIPE SOURCE : Healthy Soups and SaladsBuy this cookbook
Garlic Vegetable Soup
Ingredients
1 cup finely chopped mixed vegetables
1/4 cup chopped onions
2 tsp finely chopped garlic
2 tbsp quick cooking rolled oats
1 tsp oil
salt and black pepper (kalimirch) powder to taste
For the garnish
2 tbsp chopped coriander (dhania)
Method
Heat the oil in a non-stick pan, add the onions and garlic and saut till the
onions are translucent.
Add the vegetables and saut for a few minutes.
Add 2 cups of water, salt and pepper and allow it to come to a boil and simm
er till the vegetables are tender.
Add the oats and simmer for another 5 minutes.
Serve hot garnished with the coriander.
Green Pea and Corn Soup
Ingredients
2 cups fresh green peas
1 cup sweet corn (makai ke dane)
1/2 onion, chopped
1 clove garlic (lehsun), crushed
1 tsp oil
salt to taste
For serving
1/4 cup low fat milk
1 tsp chopped coriander (dhania)
1 tsp chopped mint leaves (phudina)
Method
Combine the peas, corn, onion, garlic, salt and 4 cups of water and simmer f
or 10 minutes or until tender. cool and blend in a mixer to get a smooth pure.
Just before serving, add the milk, coriander, mint and salt and bring to a b
oil.
Serve hot.
Mushroom and Barley Soup
Ingredients
1 tbsp olive oil
3/4 cup chopped onions
2 tsp finely chopped garlic (lehsun)
3 1/4 cups mushrooms (khumbh) , stem removed and sliced
1/2 tsp freshly ground black pepper powder
salt to taste
4 cups vegetable stock
1 cup soaked and half-cooked barley (jau)
2 tbsp freshly chopped parsley
1/2 tbsp lemon juice
Method
Soak the barley in enough water for 30 minutes. Drain and keep aside.
Boil 3 to 4 cups of water, add the barley and cook on a medium flame for 8 t
o 10 mintues or till it is 50% cooked. Strain and keep aside.
Heat the oil in a deep non-stick pan, add the onions and garlic and saut on a
medium flame for 3 to 4 minutes.
Add the mushrooms, pepper and salt and saut on a medium flame for another 5 t
o 7 minutes till the mushrooms are tender.
Add the vegetable stock, barley and 1 cup of water, mix well and simmer on a
slow flame for 10 to 12 minutes or till the barley is completely cooked.
Remove from flame, add the parsley and lemon juice and mix well.
Serve hot.