Healthy Soups in a Bowl!

I still remember those days when I was following a light dinner habit as suggested by one of the health professionals for reducing my fat percentage. I would add lots of raw veggies to keep my stomach full and get the nutrients. But, later on, it got very monotonous and I terribly started disliking the idea of eating raw veggies. That led me to the thought of how these could be incorporated into my daily meal so as to get all the nutrients without putting too much effort of chewing it raw?

Bingo! I came up with several soup ideas. Today, I am sharing some of these soup recipes for the benefit of all.

Soup, a liquid food that can be cold or hot. You can throw in a variety of ingredients such as  meat, veggies mixed with stock, water or other liquids into a slow cooker in the morning before you leave for work or school and return home to a delicious meal in the evening

The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us going without getting tired.

Soup is healthy: Perhaps the easiest way to add vegetables to your daily meals is to have a soup. Eating vegetables is part of a healthy diet so veggie soups are highly recommended.

Soups are slimming and help you lose weight. Of course, that is if you strictly follow a weight-loss plan and exercise well. A bowl of soup packs minimal calories but is very nutritious.

Soup fills you up because it stretches the stomach. You easily feel full so it’s ideal to eat soup at the beginning of every meal.

Soup is easy to make and can make you feel better.

Ever wondered why a soup is recommended to people who are sick? That is because soup is easily digested and good for health.

Here are some hot and cold soup recipes:-

1.  SPRING ONION AND PEAS SOUP

Ingredients:
Spring Onion/Scallions – 1 bunch
Peas – 2 Cup boiled
Onion – 1 Medium chopped
Garlic – 1 Pod chopped
Olive Oil – 2 tsp
Vegetable Stock/Water – 3-4 Cups
Salt & Pepper – To taste

 

Method:

Heat 1 tsp oil in a pan sauté chopped onions, garlic and 1.5 cup boiled peas for 2-3mins.

Add finely chopped spring onion bulbs to this and sauté for 2-3mins.

Remove from the stove and let it cool for a while.

Blend it all to make a paste.

Heat 1 tsp of oil in a vessel, add chopped spring onion greens and ½ cup peas and stir fry for 2-3mins.

Add puree and veg stock and seasoning.

Cook until 1 boil & serve piping hot.

Serve with soup sticks or toasted brown bread slice.

2. DETOX SOUP

Ingredients

Tomato- 2 in nos

Pumpkin- 100gms

Carrot- 1 in no

Cabbage-100gms

Broccoli- ½ cup florets

Bell pepper- cut into julienne (red, yellow, green)

Ginger, garlic and chilli paste- 1 tsp

Olive oil- ½ tsp

Method:

Pressure cook tomato, pumpkin, carrot, cabbage, ginger garlic & blend to make a puree.

SauteBroccoli florets, bell pepper in olive oil.

Add the puree to it and water to make the soup consistency.

Serve piping hot.

3. HERBAL OATS SOUP

Ingredients     
Oats – 4 tablespoons
Garlic – 1 pod

Celery and Parsley- 1 stalk each
Pepper – 1/2 teaspoon
Salt to taste

Method

Roast oats in a heated vessel.

Add chopped garlic, celery and parsley.

Add 2 cups of water, salt and pepper and simmer for 5 minutes. Serve hot.

4. Green Gram (MOONG) SOUP WITH Cottage Cheese (PANEER)

Ingredients:

¾ cup Moong (Green Gram)

2tbsp Paneer( Cottage Cheese) chopped

1 tsp lemon juice

1 tspJeera (Cumin seeds )mustard

1/4^thtsp, hing (Fenugreek), pepper.

2 tbsp ghee (Clarified Butter)

Salt to taste.

METHOD:

Soak Green Gran (Moong) for 6hrs. Cook in a pressure cooker. Blend it and strain.

Heat clarified butter (ghee) in a pan, add cumin seeds, mustard, fenugreek seeds and green gram liquid.

Add lemon, salt, pepper, cottage cheese and cook for 2 min

Serve piping hot.(This is a high protein soup)

5. SUNSHINE DELIGHT.

Ingredients

Yellow Squash (pumpkin) – 100gms

White squash (pumpkin) – 100gms

Carrot- 1 in no

Onion- 1 in no

Ginger- a small piece

Garlic- 1 pod

Seasoning:

Salt & pepper- according to taste

Lime juice- 1 tsp

Method:

Pressure cook all veggies and then blend to make a Puree.  Add 1 cup water and cook until it comes to boil. Add seasoning and garnish with shredded carrot and pumpkin seeds.

Serve piping hot.

6. AVOCADO SOUP

Ingredients

½ seedless cucumber

1 medium avocado

1 shallot

2 tbsp. plain yogurt

2 tbsp. fresh mint

1 sprig fresh mint

4 tsp. fresh lime juice

1½ tsp. salt

¼ tsp. ground black pepper

¼ tsp. ground cumin

1 radish

Method:

Place the cucumber, avocado, shallot, yoghurt, 2 tablespoons mint, lime juice, salt, pepper, cumin, and 1 cup cold water in a blender, and process until smooth.

Chill for at least 1 hour. Serve garnished with the radish and remaining mint leaves. Perfect soup for this summer.

7. COLD CUCUMBER SOUP

Ingredients

3 medium seedless cucumbers

¾ c. Thinly sliced green onions

1 tbsp. lemon juice

1 tsp. lemon zest

1 tsp. Sea Salt

½ tsp. Freshly ground pepper

1½ c. vegetable broth

½ c. sour cream

Method:

Place cucumbers, green onions, lemon juice, lemon zest, sea salt, pepper, and vegetable broth in a blender or food processor and puree.

Stir in sour cream and chill until very cold, about 1 hour.

Serve topped with additional chopped cucumber, green onion, and lemon zest.

8. WATERMELON GAZPACHO

Ingredients:

About 8 cups watermelon, cubed

1 medium cucumber
1 medium tomato
2 medium shallots¼ cup loosely packed basil leaves
2 tablespoons red wine vinegar
¼ teaspoon salt

Chop the watermelon into rough cubes. Place it in a blender and blend (the blended amount should fill a 1 ½ quart blender). Pour into a bowl or container, and set aside.

Cut the cucumber in half; remove the seeds by scooping them out with a spoon. Peel the cucumber halves, then roughly chop them into a few smaller pieces. Roughly chop the tomato into quarters. Cut off the ends of the two shallots and peel them; cut them into quarters.

Place the cucumber, tomato, shallots, and ¼ cup loosely packed basil leaves into the pitcher of the blender. Blend until smooth. Pour the mixture into the container with the watermelon mixture and mix them with a spoon until fully combined.

Stir in 2 tablespoons red wine vinegar, ¼ teaspoon kosher salt, Place in the refrigerator and chill for about 2 to 3 hours, until cold.  If desired, garnish with a few drops of olive oil.

Try some of these soups and drink your wealth of nutrients with this bowl.