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Beat the nip in the air with these warm and healthy soups – Times of India

It’s been raining every now and then and with that came a nip in the air as well. Weather like that calls for some steaming hot comfort food/drink. If you are thinking hot tea with a fried snack, why not swap that for a warm and healthy alternative like soup? From simple broths to healthy stews, here’s how to cook some delicious and yummy soups while enjoying the weather.
Relish the goodness of tomatoes and other veggies!

Tomato and vegetable stew

Soup1

Ingredients

Onions – 2

Tomatoes – 2

Sweet red pepper -1

Zucchini – 1

Large Eggplant – 1

Garlic cloves – 4

Parsley – a handful

Salt – to taste

Method

Wash and cut the eggplant and zucchini in circles and chop the onions and garlic finely

Wash and chop the peppers and tomatoes

Wash and chop parsley

Heat 1 teaspoon of olive oil in a pot and lightly sauté the onions and peppers. Add garlic, eggplant and zucchini and then the chopped tomatoes

Add salt and parsley and half liter water

Keep it covered and cook on simmer until the vegetables are tender. Add freshly ground black pepper just before serving.

“The vegetables in this stew are rich in antioxidants, which protect against cellular ageing. Also, lycopene in tomatoes have anti-cancerous properties,” says clinical dietitian and wellness nutritionist Sreemathy Venkatraman.

Get an antioxidant boost with beetroot soup

Beetroot soup

Soup3

Ingredients

1 beetroot

1 onion

1 carrot

1 potato

1 garlic pod crushed

1 tablespoon coriander leaves finely chopped

½ teaspoon butter

A pinch of cumin powder

Salt and pepper to taste

Method

Dice all the vegetables. Heat butter in a pan, add crushed garlic, onion and cumin powder and sauté. After a minute, add the vegetables and cook till soft. Cool and puree the mixture in a blender. Add salt and pepper as desired. Add water to bring it to soup consistency. Garnish with coriander leaves and serve hot.

“Beetroot and carrot are good sources of antioxidants, potassium, beta-carotene and fibre, hence, a perfect soup for this weather,” says dietitian Vijayalakshmi Shivaram

How about a detoxifying broth?

Cleansing vegetable broth

Soup2

Ingredients

Onions – 500 gms

Celery – a large bunch

Ash gourd – 250 gm

Method

Boil all the ingredients in about 1 liter of water. Add a teaspoon of olive oil to add flavour to the liquid. Cook on simmer till the volume reduces to half. Add salt and freshly ground black pepper to taste.

“The broth improves the elimination of waste products, especially uric acid. It also contains minerals like potassium, magnesium and iron and is a nutrient-dense soup,” says clinical dietitian and wellness nutritionist Sreemathy Venkatraman.

Try the goodness of almonds

The classic almond soup

soup4

Ingredients

20 almonds

1 potato

1 onion

A pinch of cinnamon powder

A pinch of cumin powder

1 few coriander / parsley leaves finely chopped

½ teaspoon butter

Salt and pepper to taste

Skimmed milk – as required

Method

Blanch the almonds in hot water and peel the skin.

Melt butter in a pan and cook potato and onion along with cinnamon, cumin, salt and pepper.
When done, cool and puree all the ingredients in a blender. Add skimmed milk to bring to soup consistency.
Garnish with parsley or coriander leaves and serve hot.

“Almonds are a good source of protein, vitamin E, magnesium, zinc, calcium. Skimmed milk adds to the protein and calcium value of the soup,” says nutrition and wellness consultant, Sheela Krishnaswamy.

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