Vegetable Soup

 

Vegetable Soup

Vegetable Soup has become one of my most popular soup recipes and for good reason! It’s very healthy, it’s comforting and 1,000 times better than what you’ll get in a can! Full of flavor and so easy to make you can’t go wrong with a big warm bowl of vegetable soup.

Not only is this soup delicious but and it’s so easy to make. It just takes some chopping and a bit of simmering until you’ve got a soup everyone will love!

This is a recipe you’ll definitely want to add to your dinner or lunch rotation. And it yields a pot full and makes great leftovers!

You can put whatever vegetables you like in this soup, from seasonal fresh veggies to frozen. Here’s a list of what we can use; 

• carrots
• celery
• tomatoes
•  potatoes
• green beans
• corn
• peas
• yellow onion and garlic

Adding Extra Flavor from Herbs and Spices

This soup has a mild seasoning blend to it which we can prefer (because it lets the flavor of the vegetables shine) but you can definitely add more herb flavor or spices to taste. Here’s a few ideas of what you could add:

Fresh or dried herbs such as basil, thyme, oregano or marjoram.

Dried herb blends such as Italian seasoning or herbs de Provence.

Red pepper flakes will add a spicy kick.

Paprika or a curry powder.

Add a parmesan rind and simmer.

 

Servings: 1 servings

Preparation time 15 minutes

Cooking 40 minutes

Ready in: 55 minutes

 

Ingredients

• 0.25 Tbsp. olive oil
• 0.19 cups chopped yellow onion (1 medium)
• 0.25 cups peeled and chopped carrots (about 5)
• 0.16 cups chopped celery (about 3)
• 0.5 cloves garlic , minced
• 0.5 (14.5 oz.) cans low-sodium chicken broth* or vegetable broth
• 0.25 (14.5 oz.) cans diced tomatoes (undrained)
• 0.38 cups peeled and 1/2-inch thick diced potatoes (from about 3 medium)
• 0.04 cup chopped fresh parsley
• 0.25 bay leaves
• 0.06 tsp dried thyme
• Salt and freshly ground black pepper
• 0.19 cups chopped frozen or fresh green beans
• 0.16 cups frozen or fresh corn
• 0.13 cup frozen or fresh peas

 

Instructions

1. Heat olive oil in a large pot over medium-high heat.
2. Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer.
3. Add in broth tomatoes, potatoes, parsley, bayleaves, thyme and season with salt and pepper to taste*.
4. Bring to a boil, then add green beans.
5. Reduce heat to medium-low, cover and simmer until potatoes are almost fully tender, about 20 - 30 minutes.
6. Add corn and peas and cook 5 minutes longer. Serve warm.

Banana and Almond Porridge

Method:

• Gather all the ingredients.
• Soak the oats in water for a few minutes, and in another bowl soak chia seeds in water for 10 minutes.
• In a pan over medium flame, heat up the milk and add banana, dates, almonds and cinnamon.
• Add the saffron thread to the milk. After 30 seconds, add the oats and cook with the milk.
• After 1 minute, when the porridge is the right consistency and oats are cooked through, remove the pan from flame and pour the porridge into a serving bowl.
• Stir honey through the porridge and garnish with chia seeds.

Ingredients

• 1./4 cup oats
• 1 tsp chia seeds
• 1 cup milk
• 1/2 banana (chopped)
• 1 Tbsp dates (chopped)
• 2 tsp almonds (sliced)
• 2 tsp cinnamon powder
• 1 thread of saffron
• 1 Tbsp of honey

"The traditional oats recipe gets a nutty and fruity twist."

Key Ingredients: 

Oats, Chia seeds, Milk, Banana, Dates, Almonds, Cinnamon Powder, Saffron and Honey.

Mixed Sprouts Corn Chaat

Method

• Soak the sprouts overnight and next morning pressure cook it for around 10-15 minutes. Strain well.
• Now in as bowl, combine all the ingredients together and serve. Simple to prepare, easy to consume.

Key Ingredients:

• 15g mixed sprouts, boiled 
• 15g corn, boiled 
• 1 tomato, finely chopped 
• 1 onion, finely chopped 
• 1 Tbsp coriander chutney 
• Half tsp cumin powder 
• Half tsp red chilli powder or paprika 
• Salt to taste 
• A handful pomegranate seeds, to garnish 
• A handful freshly chopped coriander leaves, to garnish

Craving for chaat? Try this healthy sprouts and corn chaat recipe. Full of proteins, Vitamin K, dietary fiber, Vitamin C, and Folate, this recipe is a storehouse of nutrients.

Bisi Bele Bhaat

Ingredients:
1/2 cup rice
1/4 cup toor dal
1 1/2 chopped vegetables
4 Tbsp chana dal
2 Tbsp urad dal
2 tsp jeera
1/4 tsp fenugreek
1 tsp pepper
3 red chillies
1 tsp couscous
2 Tbsp grated coconut
1 sprig of curry leaves
1 tsp turmeric powder
1 Tbsp jaggery
1 tamarind
2 Tbsp oil
1 cup water
Salt to taste

Method:
Cook the rice and toor dal and keep it aside.
Soak the tamarind in hot water and extract the tamarind water.
Boil the vegetables.
In a pan heat oil and add chana dal, urad dal, jeera, fenugreek, pepper, red chilli. Fry until dal turns light brown.
Fry couscous and curry leaves. Grind the fried ingredients with coconut.
Boil the tamarind water for 1 to 2 minutes. Add turmeric powder, salt and jaggery to it.
Add vegetables and allow it to boil for 5 to 6 minutes.
Add the grounded mixture. Let it boil for 2 to 3 minutes.
Add toor dal followed by rice and cook for 2 minutes.
Heat oil in a pan and fry groundnut, channa dal,urad daland mustard.
Add the fired ingredients to the bisi belebath.
Garnish with boondhi and coriander leaves. Serve hot.

Low Fat Pepper Chicken Dry

Ingredients
1 kg chopped chicken
Oil
2 tsp crushed pepper
1 green chilli
2 onions
Curry Leaves
1 tsp ginger-garlic paste
1/2 tsp turmeric powder
Salt


Method:
Marinate chicken with crushed pepper, turmeric powder and salt.
Keep aside for half an hour.
In a wok, add 2 tsp cooking oil, chopped onion and fry for a while.
Add sliced green chilli, curry leaves and ginger-garlic paste, Stir for about a minute.
Add marinated chicken and let it cook for about 15 minutes.
Garnish with fresh chopped coriander leaves.
Serve hot with bread or rice.

Key Ingredients:
Chicken, Vegetable Oil, Black Pepper, Green Chillies, Onion, Curry Leaves, Ginger, Garlic, Turmeric, Salt

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10 Foods To Make You Feel Great

1. BLUEBERRIES - The ultimate immune-boosting food. Rich in anti-oxidants. 
2. BROCCOLI - Guards against cancer and is rich in a wide range of anti-oxidants, vitamins C and E, folate and iron. 
3. CARROTS - High in carotenes, known to boost the immune system. 
4. LETTUCE AND SALAD GREENS - Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants. 
5. BEETROOT - Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties. 
6. BRAZIL NUTS - You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins. 
7. GRAPEFRUIT - Has immune-boosting, antiseptic, wound-healing and anti-bacterial properties. 
8. GARLIC - Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential. 
9. CRANBERRIES - Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties. 
10. GINGER - Stimulates the immune system and circulation. 

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Lemon Sauce

Makes about 1 cup of lemon sauce
5 lemons
1/4 cup olive oil
1/4 cup water
pinch of salt
pinch of sugar
juice of 1/2 lemon
Directions

Wash the lemons well and peel them. We only need the yellow peel without the white part.


In a small sauce pan bring water to a boil. Only when the water is boiling add lemon peels and let them boil for 2 minutes. Drain and repeat this step for 5 or 6 times. It is important to repeat this step as it reduces the bitterness and removes the wax found on the lemon peels.

Place the lemon peels in the bowl of the blender. Add olive oil, lemon juice, salt, sugar and water.

Process for a couple of minutes until well blended and smooth.


Strain, cover and refrigerate. Store covered in refrigerator up to 4 days.







Nutrition factsWhole Sauce - Calories:569, Fat:51.9g, Saturated Fat:7.5g, Carbohydrates:43.1g, Sugar:12.2g, Fiber:12.8g, Protein:5.1 g, Cholesterol:0 mg, Calories from Fat 467, Sodium 169mg, Potassium 646mg, Vitamin A 2%, Vitamin C 412%, Calcium 12%, Iron 15%,Nutrition Grade C+, Daily Percent Values are based on a 2000 calorie diet.

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