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Updated by Renu on May 19, 2017
Headline for Healthy veg soups
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Renu Renu
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Healthy veg soups

Worries go down BETTER with soup - Jewish Proverb. Even the thought of a bowl of thick soup is certainly hearty and heartwarming, especially on a cold day. Here are the recipes for some healthy veggie soups. What's your favorite to make or eat?

1

Pepper Rasam

Pepper Rasam

Pepper Rasam makes for a perfect healthy recipe for incessant sneezes and running nose. Try out this easy recipe at home that keeps you warm in the chilly winter days and nights!

Ingredients:
100 gm tomato
1 teaspoon black pepper
2 cloves garlic
1 handful curry leaves
1 gm coriander leaves
10 gm ghee
2 gm red chilli
50 gm tamarind
1 teaspoon cumin seeds
2 gm powdered turmeric
1 teaspoon salt
750 ml Water
2 gm mustard seeds
How to make Pepper Rasam
Step 1

Soak the tamarind in a cup of warm water, extract its juice and throw away the pulp. Grind cumin seeds, pepper and garlic for a few seconds in a mixer.
Step 2

Take a cup of tamarind extract, add chopped tomatoes, turmeric powder, crushed pepper, cumin, garlic, salt and curry leaves. Boil them together.
Step 3

Once it starts boiling, keep the flame low and let it simmer for 10-15 minutes or until the raw smell of the tamarind goes off.
Step 4

Heat a tsp of ghee and add mustard seeds to it. When it begins to splutter, add the red chilli, curry leaves and pour it over the Rasam.

Source: http://recipes.timesofindia.com

2

Cream of Mushroom Soup

Cream of Mushroom Soup

Easy cream of mushroom soup recipe
Ingredients
2 tsp olive oil / any cooking oil
1 tbsp unsalted butter
2 tbsp onion, finely chopped
2 cloves garlic / lasun, finely chopped
10 mushrooms, thinly sliced
1 tsp maida / plain flour / refined flour / all-purpose flour
3 cups veg stock / water
½ tsp pepper, crushed
few thyme herbs (optional)
salt to taste
¼ cup cream / malai, fresh

Instructions ( 1 cup =255 ml)
firstly, in a large kadai heat oil and butter.
further add onions and garlic.
saute for a minute or till they just sweat.
further add sliced mushrooms. add variety of mushrooms if you prefer.
also saute for a minute and simmer for 5 minutes.
saute and cook the mushrooms till they shrink in size slightly.
additionally add maida and saute for a minute or till the raw smell disappears. maida helps to thicken soup.
furthermore add water or veg stock.
also add crushed pepper, thyme and salt to taste.
mix well and boil for 5 minutes.
further transfer 1 cup of mushroom + water into the blender. you can also puree entire mixture.
cool and blend smooth. this helps to give creamy consistency to soup.
transfer the blended puree back to the pan.
also add in cream for extra creaminess. replace cream with milk if you are diet conscious.
mix well and simmer for a minute. do not boil, as cream might curdle.
stir well making sure the soup has turned to creamy consistency.
finally, serve cream of mushroom soup piping hot topped with extra cream and pepper.

Source: http://hebbarskitchen.com

3

Veg Manchow Soup

Veg Manchow Soup

Ingredients for Vegetable Manchow Soup Recipe:
Cabbage chopped 1/4 small
Carrot chopped 1 medium
Button mushrooms 2-3
Chinese black mushrooms soaked 2-3
Green capsicum 1/2 medium
Spring onion 1
Oil 2 tablespoons
Ginger 1/2 inch piece
Garlic chopped 2-3 cloves
Bamboo shoots 2 inches
Vegetable stock 4 cups
Green chillies 2
Red chilli sauce 1/2 tablespoon
Soy sauce 2 tablespoons
Tofu 50 grams
Cornflour/ corn starch 3 tablespoons
Salt to taste
Noodles deep fried 1 cup

Method

Step 1

Slice spring onion. Heat oil in a non stick wok. Slice button mushrooms. Add spring onions to the oil in the wok along with ginger and garlic and toss.

Step 2

Add carrot, cabbage and mushrooms. Chop Chinese mushrooms roughly and add to the wok.

Step 3

Chop bamboo shoot into small pieces. Add 4 cups stock and green chillies to the wok. Add red chilli sauce and soy sauce and mix.

Step 4

Cut tofu into ½ inch cubes and add to the soup. Mix cornflour with ¼ cup water and add to the soup and cook till it thickens.

Step 5

Add salt and mix.Chop capsicum, reserve some for garnish and add the rest to the soup and mix well.

Step 6

Serve the soup hot garnished with crisp noodles and capsicum.

Source: http://www.sanjeevkapoor.com

4

Pumpkin Soup

Pumpkin Soup

Ingredients

4 tbsp olive oil
2 onions, finely chopped
1kg pumpkin or squash - peeled, deseeded and chopped into chunks
700ml vegetable stock
142ml pot double cream
4 slices wholemeal seeded bread
handful pumpkin seed from a packet

Method

Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured. Add 1kg peeled, deseeded and chopped pumpkin or squash to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.
Pour 700ml vegetable stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft. Pour the 142ml pot of double cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.
While the soup is cooking, slice the crusts from 4 slices of wholemeal seed bread, then cut the bread into small croutons. Heat the remaining 2 tbsp olive oil in a frying pan, then fry the bread until it starts to become crisp. Add a handful of pumpkin seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

Source: https://www.bbcgoodfood.com

5

Veg Minestrone Soup

Veg Minestrone Soup

*Ingredients *
1 tablespoon extra virgin olive oil
3⁄4 cup chopped onion
3 cups water
2 cups diced zucchini
1 cup diced carrot, peeled
1 cup canned cannellini beans or 1 cup you may use other white beans
3⁄4 cup diced celery
1 teaspoon dried basil or 2 tablespoons finely chopped fresh basil
1⁄4 teaspoon dried oregano
1⁄4 teaspoon salt
1⁄8 teaspoon fresh coarse ground black pepper
28 fluid ounces canned plum tomatoes, dice and include liquid
2 garlic cloves, minced
1⁄4 cup elbow macaroni

Directions

Heat oil in a large saucepan over medium-high heat.
Add chopped onion and sauté for 4 minutes or until just lightly browned.
Add water, zucchini, carrots, canellini beans, celery, basil, oregano salt, pepper, tomatoes and garlic.
Bring to boil; reduce heat, cover and simmer on medium-low heat for 25 minutes, stirring occasionally.
Add macaroni, cover and cook an additional 10 minutes.
Adjust spices to suit your taste.
Serve hot.

Source: http://www.food.com/

6

Healthy Thai Carrot Soup

Healthy Thai Carrot Soup

ngredients
1/2 1 large yellow onion, chopped
3 cloves garlic, diced
1 pound carrots, scrubbed (or peeled) and chopped (~4 cups)
Salt and Pepper
2 cups Veggie Stock + 2 cups water
1/3 cup creamy or crunchy salted natural peanut butter (use less for a less intense PB flavor)
2 tsp chili garlic sauce (use less for less spice)
TOPPINGS: Fresh basil, cilantro, or mint; coconut milk; brown sugar or agave nectar (sub honey if not vegan); Sriracha hot sauce
(NOT LISTED: Coconut or Olive Oil for sauteing)

Instructions
Heat a large pot over medium heat.
Dice onion and garlic. Add to pot with 1 Tbsp coconut or olive oil (or nonstick spray). Add carrots and cook for 5 minutes.
Season with a healthy pinch each salt and pepper, then add veggie stock and 2 cups of water and stir.
Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender (test by cutting a larger piece of carrot in half – it should cut with ease).
Transfer to a blender (or use an immersion blender) and blend until smooth and creamy. (Cover with a towel in case your lid leaks any soup while blending.)
Add peanut butter and chili garlic sauce to the blender and blend to combine, using a ‘puree’ or ‘liquify’ setting if you have it.
Taste and adjust seasonings as needed. For a touch of added sweetness, add a Tbsp or so of brown sugar, maple syrup or agave nectar (or honey if not vegan). Add more chili garlic sauce for more heat.
Serve immediately with fresh basil or herbs of choice. A drizzle of coconut milk will add a creamy, sweet touch. Serve with sriracha for extra heat.

Source: https://minimalistbaker.com/

7

Cream of Spinach Soup

Cream of Spinach Soup

Ingredients for Cream of Spinach Soup Recipe

Spinach leaves (palak) blanched and pureed 1 cup
Butter 1 teaspoon
Refined flour (maida) 2 tablespoons
Milk 2 cups
Salt to taste
Black pepper powder to taste
Oil 2-3 tablespoons
Spinach leaves (palak) 6-7

Method
Step 1
Heat butter in a non-stick pan. Add refined flour, mix and sauté for a minute.
Step 2
Add milk and cook till thick, whisking continuously.
Step 3
Add pureed spinach, salt, pepper powder, stir well and simmer for 2-3 minutes.
Step 4
Heat oil in an on-stick pan.
Step 5
Shred spinach leaves finely and add to the oil. Fry till crisp and drain on absorbent paper.
Step 6
Pour soup into a serving bowl, garnish with crispy spinach and serve piping hot.

Source: http://www.sanjeevkapoor.com

8

Veg Talumein Soup

Veg Talumein Soup

Ingredients
1 cup finely chopped mixed vegetables (cauliflower , carrot , cabbage , spring onion whites)
1/2 cup grated sweet corn cob
4 cups clear vegetable stock
1/2 tsp soy sauce
1/2 tsp sugar
3/4 cup raw hakka noodles , broken into pieces
2 tbsp oil
salt and to taste

For The Garnish
2 tbsp finely chopped spring onion greens

*Method *

Heat the oil in a broad non-stick pan or wok on a, add the mixed vegetables and sauté on a medium flame for 2 minutes.
Add the corn, vegetable stock, soy sauce, sugar, noodles, salt , mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
Add the pepper and mix well.
Garnish with spring onion greens and serve immediately with chillies in vinegar, chilli sauce and soy sauce.

Source: https://www.tarladalal.com/

9

Roasted Tomato and Red Bell Pepper Soup

Roasted Tomato and Red Bell Pepper Soup

Ingredients

2 1/4 lb. ripe tomatoes, halved lengthwise
2 large red bell peppers, quartered, seeded
1 onion, cut into thin wedges
4 large cloves garlic, peeled
2 Tbs. chopped fresh basil
1 tsp. fresh thyme leaves or 1/2 tsp. dried thyme
2 cups vegetable stock or water

Preparation
Preheat oven to 450F.
Arrange tomatoes, cut side up, bell peppers, onion and garlic on large baking sheet. Drizzle oil over; sprinkle generously with salt and pepper. Roast until brown and tender, turning peppers and onion occasionally, about 40 minutes. Remove from oven; let cool.

Transfer vegetables and any juices to food processor. Add basil and thyme leaves. Purée soup in food processor or blender, gradually adding enough stock to thin soup to desired consistency.
Return soup to pan, and heat through, stirring occasionally. Serve hot.

Source: https://www.vegetariantimes.com/

10

Turnip and Zucchini Soup

Turnip and Zucchini Soup

Ingredients
1/ cup water
2 Tbsp onions, chopped fine
1 Tbsp garlic, chopped
1 cup turnip, chopped
1 cup zucchini or use can also use bottle gourd
3 cups vegetable stock
A handful of chopped spinach
1/2 Tbsp ginger, chopped fine
1/2 lemon, juice
A pinch of salt

How to Make Turnip and Zucchini Soup
In a pan add a little bit of water about 1/4 cup. Add to that the onions and garlic. Let them saute in the water for a few minutes till it starts leaving a nice aroma. Now add the turnip. Cover it and let it cook for about 5 minutes. After 5 minutes uncover and add the zucchini. Now add some vegetable stock. Once the vegetables become soft and tender add the spinach. Add a little more stock to adjust the consistency. Add the ginger, lemon juice and salt. Mix well. When the veggies are cooked enough puree it in a blender. Leave some veggies and stock in the pan. Add the puree back to the pan of veggies. Heat it and serve. Garnish with chopped coriander and black pepper.

Source: http://food.ndtv.com