Showing posts with label low calorie soup. Show all posts
Showing posts with label low calorie soup. Show all posts

Monday, September 27, 2010

Pumpkin corn soup

The colorful autumn season and pumpkin are inseparable. To welcome this season I am publishing a post lying on my draft for a long time. This pumpkin soup is a pureed version of soup with sweet corn to munch on. I personally love this soup very much during cold weather, when we get pumpkin in abundance.

I coined this recipe after tasting it in a friend's home. I was much attracted to this colorful soup topped with a chunk of sweet corn. Its purely inspired by Archana's mom's lovely pumpkin soup.
Thanks Nalini Aunty!

Her procedure doesn't call for any apple. But I add tart apples for a more sharp taste. So it is optional to add apples here.




Ingredients:
Sweet pumpkin - 1 cup (chopped)
(1 long piece is enough)
Any tart apple - 1/2 cup
Sweet corn - 1/4 cup
Sweet corn cob (boiled and sliced) - 1 or 2
onion - 1/2
black pepper - 1 tsp
cumin - 1 tsp
green chillies - 1
butter - 1 tbsp
salt - to taste

Method:
Heat butter in a wok. Saute the sliced onion till it wilts. Take out and add the pumpkin, apple, chilly and saute in the remaining grease. Let it cook a little.

Let cool and puree them in a blener with salt, pepper, cumin, chilly and sauteed onion. Transfer it to the wok and add a cup of water to get a thick soup consistency.
Add the corn kernel and cook well.
Switch off after raw smell vanishes.

Separately cook the corn cob and slice it to 3 inch pieces. Add them to the soup.

Serve the soup in a bowl topped with a piece of corn cob.

Pumpkin corn soup is ready!

Serving suggestions:
Makes 3 servings.
Adding apples is not a must.

Monday, April 5, 2010

cabbage soup

Here is a healthy cabbage soup for the days which need a lighter meal. As usual I didn't add any cream but sauteed the cabbage in little butter and blended the vegetable in milk. The croutons are home made. I just cubed some bread slices, buttered them and placed in a hot oven to make the croutons.



Ingredients:
Cabbage - 2 cups (chopped)
black pepper - 1 tsp
green chilly - 1
onion - 1
garlic - 3 cloves
cumin - 1/2 tsp
tomato - 1
Tomato sauce - 1 tbsp (optional)
olive oil / butter - 1 tbsp
milk - 1/4 cup or cream - 2 tbsp
crouton / sliced bread - 1 cup

Method:
Heat olive oil in a wok.
Put the garlic, cumin, pepper and fry till garlic welts.
Add the chopped onion , chilly and cabbage. Stir fry till cabbage gets half cooked.
Now put the chopped tomato and cook everything for 3 minutes (till the cabbage looses the raw flavor).
Let it cool completely. Grind it to a fine paste and bring it to boil.
Add salt to taste. Mix some tomato sauce to enhance the taste.
Fry some croutons in butter .
Add cream along with fried croutons before serving.

Cabbage soup is ready!

Thursday, September 10, 2009

Barley soup

Barley is a cereal loaded with larger amount of fiber.
We generally get 3.98 gms of fiber from 1 cup of oatmeal, whereas the same 1 cup of barley provides us 13.6 gm of fiber.
So the addition of barley in our diet will help us to get more fiber and hence a healthy digestive system. But beware too much of anything is not good.
So let's keep in mind barley is a good diuretic too.

Here is a low calorie soup made from barley and vegetables.


Ingredients:

Uncooked Barley - 1/2 cup
onion - 2 tbsp
garlic - 2 tbsp (crushed)
Green beans - 10
cabbage - 1/2 cup (shredded)
carrot - 1
Tomato - 2
Button mushroom - 4
Pepper - 1 tsp
Salt - to taste.
olive oil - 1 tsp
Wheat flour - 1 tsp

Method:

Wash and clean the barley. Soak it in water for 2 hours. Then cook till it becomes soft.

Heat a pan with olive oil. Saute the crushed garlic and onion.

Then add the chopped vegetables and let them cook in 1 cup of water.

Now add all the vegetables to the cooked barley , salt and add water to get the soup consistency.

Dissolve the wheat flour in 1/2 cup of water and add it to the soup and let it come to a boil.

Switch off. No need to add cream.
Barley soup is ready!

Serving suggestion:

Serve hot with pepper. Makes nearly 500ml of soup.
Makes a complete meal if served with some protein rich sandwich.

Approximate calorie calculation:

Barley uncooked 1/2 c = 200 K cal
olive oil 1 tsp = 40 K cal
Vegetable soup 1 cup = 56 K cal (we have 2 cups= 112)

Total is nearly 352 K cal from the entire dish.

Individual calorie courtesy : http://www.livestrong.com/

Event:

Pasta Soup:


The barley soup and pasta soup goes to Sireesha's Soup N juice event.

Chow chow Paruppu koottu and peel thogayal

Chow chow / Bangalore Kathirikai / Chayote  A dal curry paruppu koottu with chow chow and a spicy chutney using it's peel (chow chow tho...