Soup-it Up!

Soup-it Up!

By Neha Ranglani  on: 13 December 2014
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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.




100 gms chicken (boneless)

15gm oats powder

1 tsp garlic, chopped

½ tsp cumin seeds

1 tsp white pepper powder

1 bay leaf

1 green chilli

½ tsp garam masala

1 tsp oil

Salt to taste


  1. Clean, wash and cut chicken into pieces
  2. In a vessel, add chicken pieces, 1 litre water, garlic, bay leaf, green chilli and boil for ½ an hour and keep it aside
  3. In a pan, heat oil, add cumin seeds, oats powder and cook for a minute on slow flame
  4. Then add chicken stock, chicken pieces, white pepper, garam masala and salt and boil.
  5. Serve hot.

Benefits: protein packed soup and serves as a great filler before dinner.

Calories: 120kcal



  1 cup mixed vegetables (carrots, French beans, cauliflower, peas, baby corn), finely chopped
  2 teaspoons garlic, finely chopped½ cup soaked tur dal/moong dal(optional)
  ¼ 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 sauté till the onions are translucent.
2. Add the vegetables and sauté 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

Calories: 140kcal



20gm fresh chawli/rajma beans
½  onions, sliced
½ 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 sauté onions till translucent
  • Add capsicum and garlic and sauté 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

Calories: 100kcal

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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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