Clear Cottage Cheese Soup
1/2 cup low-fat paneer (cottage cheese) , cut into small cubes
4 cups clear vegetable stock
1/2 cup sliced baby corn
1 tsp soy sauce
1/2 tsp sugar substitute
1/2 tsp white pepper powder
2 spring onions , finely chopped
salt to taste
1/4 cup bean sprouts
For The Garnish
1 tbsp chopped coriander (dhania)
Boil the stock with the baby corn for 5 minutes.
Add the soya sauce, sugar, pepper powder, spring onions and salt, mix well and simmer for another 2 to 3 minutes.
Just before serving, add the paneer and bean sprouts, mix well and simmer for 2 more minutes.
Serve hot garnished with the coriander.
Nutrient values per serving
| Energy | Protein | Carbohydrate | Fat | Calcium | Iron |
| 130 calories. | 10.0 gm. | 22.5 gm. | 0.4 gm. | 383.9 mg. | 1.1 mg. |
Dal and Vegetable Soup
1 tbsp green moong dal (split green gram) , washed and drained
1/4 cup chopped tomatoes
1/2 cup finely chopped cabbage
1 tbsp chopped spinach (palak)
salt to taste
For The Garnish
1 tbsp crumbled paneer (cottage cheese)
Combine all the ingredients along with 1 cup of water in a pressure cooker and pressure cook for 2 to 3 whistles.
Allow the steam to escape before opening the lid. Keep aside to cool slightly.
When cooled, blend it in a blender till smooth purée.
Transfer the purée into a broad non-stick pan and add the salt. Mix well and bring to a boil.
Garnish with paneer and serve lukewarm.
Paneer & Dal Soup
1 cup paneer (cottage cheese) , cut into 1” x 1/4” thin long strips
1 cup finely chopped spinach (palak)
2 tbsp yellow moong dal (split yellow gram)
1/2 cup roughly chopped onions
2 tsp fat free butter
salt and freshly ground black peppercorns (kalimirch) to taste
Heat the butter in a broad non-stick pan, add the paneer and gently sauté on a medium flame for 1 to 2 minutes or till the paneer is light brown in colour. Keep aside.
Combine the moong dal, spinach, onions and 5 cups of water in a deep non-stick pan, mix well and cook on a medium flame for 8 to 10 minutes or till the dal is cooked. Keep aside to cool completely.
Once cooled, blend in a mixer to a smooth purée and strain it using a strainer.
Transfer the purée to the same pan, add the salt, pepper and paneer pieces, mix gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Serve hot.
One Meal Soup
1/4 cup yellow moong dal (split yellow gram)
2 onions , cut into big pieces
2 tbsp finely chopped cauliflower
1/4 cup finely chopped carrots
1 tsp oil
1/4 tsp salt
freshly ground black pepper (kalimirch) powder powder to taste
Other Ingredients
2 tbsp finely chopped dill (shepu / suva bhaji)
2 tbsp lemon juice to serve
Clean and wash the moong dal and keep aside.
Heat the oil in a pressure cooker, add the onions and sauté for a few minutes.
Add the moong dal and 4 cups of water and pressure cook for 6 to 8 whistles.
Add the cauliflower and carrots and simmer till the vegetables are tender.
Add the salt and pepper and simmer for another minute.
Just before serving add the dill and lemon juice.
Serve hot..
Nourishing Moong Soup
1/2 cup moong (whole green gram)
1 tsp oil
1/4 tsp cumin seeds (jeera)
4 to 5 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
salt to taste
2 tsp lemon juice
For The Garnish
2 tbsp finely chopped coriander (dhania)
Clean and wash the moong, add 5 cups of water and pressure cook for 3 to 4 whistles.
Allow the steam to escape before opening the lid.
Heat the oil in a deep non-stick pan and add the cumin seeds.
When the seeds crackle, add the curry leaves, asafoetida and moong(along with water), mix well and bring to boil.
Add the lemon juice and mix well. Serve hot garnished with coriander.
Handy tip:
To enhance the nutritive value of the soup, add ¼ cup of low-fat chopped paneer and ¼ cup of grated carrots after step 4 and simmer till the carrots are tender.
Nutrient values per serving
Energy Protein Carbs Fat Calcium
80 ca 4.9 gm 11.6 gm 1.5 gm 27.9 mg
Rajma & Spinach Soup
1/8 tbsp oil
2/3 tbsp finely chopped onions
1/3 cup chopped spinach (palak)
salt and freshly ground black pepper powder to taste
negligible tsp crushed garlic (lehsun)
1/3 tsp dry red chilli flakes (paprika)
1/4 cup soaked and boiled rajma (kidney beans)
2/3 tbsp tomato puree
For The Garnish
tbsp grated processed cheese
Heat the oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 3 to 4 minutes.
Add the spinach, salt and pepper and sauté on a slow flame for 3 to 4 minutes.
Add the garlic and dry red chilli flakes and sauté on a medium flame for another 2 minutes.
Add the rajma and 4 cups of water and bring it to boil.
Lower the flame and simmer for 7 to 8 minutes.
Add the tomato purée and simmer on slow flame for another 2 minutes.
Serve hot garnished with cheese.
Rajma & Tomato Soup
1/4 cup rajma (kidney beans) , soaked overnight
1/2 cup roughly chopped tomatoes
salt to taste
1/2 tbsp oil
1/4 cup finely chopped onions
1/2 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped tomatoes
1/4 tsp chilli powder
freshly ground black peppercorns (kalimirch) to taste
For The Garnish
1 tbsp grated paneer (cottage cheese)
1 tbsp finely chopped spring onion greens
Combine the rajma, roughly chopped tomatoes, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening the lid.
Blend in a mixer to a smooth purée and strain it using a strainer. Keep aside.
Heat the oil in a deep pan, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.
Add the tomatoes, 2 tbsp of water and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the rajma- tomato purée, chilli powder, 1 cup of water, salt and black pepper powder, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Serve hot garnished with grated paneer and spring onion greens.
Vegetable Broth
1/4 cup thinly sliced onions
1/4 cup peeled potatoes , thinly sliced
1/4 cup tomatoes , thinly sliced
1/8 cup peeled carrots , thinly sliced
1/8 cup peeled bottle gourd (doodhi / lauki) , thinly sliced
1 pc stalks celery (ajmoda) , chopped (optional)
1/8 tsp low-fat butter
2 pcs peppercorns (kalimirch)
salt to taste
For The Garnish
1/4 tsp chopped dill leaves (shepu / suva bhaji)
1 tbsp chopped coriander (dhania)
1 1/2 tbsp grated low-fat paneer
Combine all the vegetables, butter, peppercorns and salt with the 3 cups of hot water and pressure cook for 1 whistle.
Allow the steam to escape before opening the lid.
Serve hot garnished with the dill leaves, coriander and paneer.
Nutrient values per serving
Energy Protein
82 cal 4.8 gm
Vegetable Soup
1/4 cup thinly sliced onions
1/4 cup thinly sliced tomatoes
1/8 cup thinly sliced carrots
1/8 cup peeled and thinly sliced bottle gourd (doodhi / lauki)
1 pc stalks celery (ajmoda) , finely chopped(optional)
1/8 tsp low-fat butter
2 pcs whole peppercorns (kalimirch)
salt to taste
For The Garnish
1/4 tsp chopped dill leaves
1 tbsp chopped coriander (dhania)
1 1/2 tbsp grated low-fat paneer
Combine all the ingredients together, add 3½ cups of water, mix well and pressure cook for 1 whistle.
Allow the steam to escape before opening the lid.
Discard the peppercorns and serve hot garnished with dill, coriander and paneer.
Rajma Soup
1/4 cup soaked rajma (kidney beans)
3/4 tsp oil
1/4 cup finely chopped onions
1 1/2 pcs garlic (lehsun) cloves , roughly chopped
3/4 cup finely chopped tomatoes
1/4 tsp chilli powder
salt to taste
1/2 tsp lemon juice
For The Garnish
1/2 tbsp chopped yellow capsicum
1/2 tbsp chopped green capsicum
1/2 tbsp chopped spring onions
1/2 tbsp finely chopped tomatoes
Heat the oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.
Add the tomatoes, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the rajma, chilli powder, salt and 2 cups of water and pressure cook for 4 whistles.
Allow the steam to escape before opening the lid.
Allow it to cool completely.
Once cooled, blend in a mixer to a smooth mixture.
Transfer the mixture into a deep kadhai, add the lemon juice and ½ cup water and boil for 2 to 3 minutes, while stirring occasionally.
Serve hot garnished with yellow capsicum, green capsicum, spring onions greens and tomatoes.
Lentil Soup
1/8 cup masoor dal (split red lentil) (washed)
pc onions , sliced
1 1/3 pcs Garlic (lehsun) cloves , crushed
1/8 tsp chilli powder
pc tomatoes
2/3 tsp oil
salt to taste
For Serving
lemon juice to taste
For Garnish
1/3 tbsp steamed brown rice (chawal)
Heat the oil and fry the onions for 1 minute. Add the garlic and chilli powder and fry again for 1/2 minute.
Add 6 teacups of water, the tomatoes, masoor dal and salt and cook in a pressure cooker till the first whistle.
When cooked, blend in a mixer.
Boil for 5 minutes.
Serve hot with lemon juice and garnished with boiled rice.
Health Information :
Pulses are an important source of protein containing twice as much protein as the same weight of cereals.
The combination of cereals and pulses provides protein of high biological value.
Nutrient values Per Serving :
Protein
5.5 g
Moong Soup
1/3 cup moong (whole green gram)
2 tbsp grated low fat paneer (cottage cheese)
1 tsp cumin seeds (jeera)
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp asafoetida (hing)
1/2 tsp chopped green chillies
4 to 5 curry leaves (kadi patta)
1 tsp lemon juice
2 tsp oil
salt to taste
For the garnish
2 tbsp chopped coriander (dhania)
Wash and soak the moong for a few hours. Drain, add 3 cups of water and cook in
a pressure cooker till the moong is cooked. Set aside.
Heat the oil in a non-stick pan and fry the cumin seeds and mustard seeds. When
they crackle, add the asafoetida, green chillies and curry leaves and fry for a while.
Add the moong, lemon juice, paneer, salt and 1 cup of water and simmer for 4 to 5 minutes.
Serve hot garnished with coriander.
Tips
To enhance the taste of the soup, add a pinch of sugar substitute just before serving.
Nutrient values per serving
Carbs Fibre Protein Energy Fat
8.1 gm. 0.6 gm. 3.4 gm. 70 cal. 2.7 gm.
Noodle,Sprouts and Capsicum Soup
1/4 cup sliced red capsicum
1/4 cup sliced yellow capsicum
1 tbsp chopped spring onions whites
1/2 cup mixed sprouts (moong , matki , chana etc.)
3 cups vegetable stock
1/4 cup spaghetti , cut into 25 mm. (1") pieces
salt to taste
1/4 tsp cornflour dissolved in 1 tablespoon of water
1 tbsp chopped spring onion greens
1/2 cup tofu (bean curd/ soya paneer) cubes
1/4 tsp freshly ground black pepper (kalimirch) powder
Heat a non-stick pan, on a medium flame and when hot, add the capsicum, spring onion whites and mixed sprouts and dry roast for 2 to 3 minutes.
Add the vegetable stock, spaghetti and salt and cook for 10 to 15 minutes or till the vegetables and spaghetti is done.
Add the cornflour mixture, spring onion greens and simmer for few more minutes.
Add the pepper, mix well and serve hot.
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