Do you feel like slurping on something warm and tasty? If yes, then winters have set in. And nothing better than a bowl of hot soup to provide you with the heat your body craves.
Soups and broths should be an integral part of your meal especially during the monsoons as they are filling and nutritious as well.
Soups and broths are beneficial in a number of ways:
- Helps to lose weight: Thick soup with veggies and meat are very filling and can be replaced for a heavy meal. They are also low in calories and fat, hence can help in weight reduction.
- Improves digestion: Soups and broths are a good source of fibrous vegetables which prevents constipation and releases toxins from the system.
- Boosts immune system: When we use vegetables such as cabbage, carrots, ginger, onions, mushrooms, green leafy veggies we enhance the soups therapeutic value to help our bodies resist sickness and strengthen our systems, which make us alert and healthy. Always cook vegetables on low heat to avoid vitamin destruction.
- Controls blood pressure: Most of the soups (low salt) are rich in potassium which helps to control blood pressure and water balance in the body.
Kind of soups/broths during monsoons:
- Soups can clear or thick. They can be thickened by rice, cornflour, maida, cream etc. you can even use oats powder to thicken the soup in a healthy way.
- Dals or pulses can be added to the soups to make them protein rich.
- Egg whites can also be added to clear soups.
- Chicken/ fish/ prawns soups are also a great source of protein as well as heat up the body on a cold day.
- Wash your greens thoroughly during monsoons as they may be infested with worms and insects.
- Add a variety of vegetables like bell peppers, broccoli, spring onions, carrots etc to make your soups/broths antioxidant rich.
- You can use vegetable or chicken broths to add to the flavor and nutrients to your soups.
CLEAR CHICKEN AND HERB SOUP
100 gms chicken (boneless)
15gm oats powder
1 tsp garlic, chopped
Â½ tsp cumin seeds
1 tsp white pepper powder
1 bay leaf
1 green chilli
Â½ tsp garam masala
1 tsp oil
Salt to taste
- Clean, wash and cut chicken into pieces
- In a vessel, add chicken pieces, 1 litre water, garlic, bay leaf, green chilli and boil for Â½ an hour and keep it aside
- In a pan, heat oil, add cumin seeds, oats powder and cook for a minute on slow flame
- Then add chicken stock, chicken pieces, white pepper, garam masala and salt and boil.
- Serve hot.
Benefits: protein packed soup and serves as a great filler before dinner.
GARLIC VEGETABLE DAL SOUP
1 cup mixed vegetables (carrots, French beans, cauliflower, peas, baby corn), finely chopped
2 teaspoons garlic, finely choppedÂ½ cup soaked tur dal/moong dal(optional)
Â¼ cup onions, finely chopped
2 tablespoons oats powder
1 teaspoon oil
salt and pepper to taste
For the garnish
2 tablespoons chopped coriander
1. Heat the oil in a pan, add the onions and garlic and sautÃ© till the onions are translucent.
2. Add the vegetables and sautÃ© for a few minutes.
3. Add 2 cups of water, dal and salt and pepper. Allow it to come to a boil and simmer till the vegetables are tender.
4. Add the oats and simmer for another 5 minutes.
5. Serve hot garnished with the coriander.
Variations: chicken/egg whites can be added instead of dal
Benefits: a great combination of fiber rich veggies and protein rich dal, A perfect meal
20gm fresh chawli/rajma beans
Â½ onions, sliced
Â½ capsicum, chopped
1/4th tsp garlic, chopped
2 small tomatoes, chopped
1 tsp oil
Salt and black pepper powder to taste
- Pressure cook chawli/rajma with 2 cups water and salt for 2-3 whistles, till soft
- Heat oil in a pan and sautÃ© onions till translucent
- Add capsicum and garlic and sautÃ© for a minute
- Add tomatoes and cook till soft
- Add chawli along with its liquid and bring to a boil
- Simmer for 5-7 minutes, add salt and pepper
- Serve hot
Benefits: high in protein and antioxidants