Mixed sprouts boiled - 30g
Ginger chopped - 1 teaspoon
Garlic chopped - 1 teaspoon
Onion chopped - 15g
Tomatoes chopped - 1 bowl
Shredded cabbage - 1 tablespoon
Coriander leaves chopped - 1 tablespoons
Vegetable stock - 2 cups
Red chilli powder - 2 teaspoons
Oil - ½ tsp.
Salt - to taste
White pepper powder - a pinch
Heat the oil in a pan, add garlic, ginger and cook till golden brown.
Add onions and saute till light brown. Add tomato puree and cook for a minute.
Add red chili powder, mixed sprouts, cabbage saute for a minute and add the vegetable stock, salt and sugar and let it simmer for fifteen to twenty minutes.
Serve hot garnished with coriander and white pepper powder.
Energy (Kcal)- 150
Protein (g) - 7.5
Fat (g) - 3.2
This appetizing soup is loaded with proteins as the mixed sprouts will contribute to all the essential amino acids necessary for the body. Pulses have fewer calories and can flush out the impurities and help in detoxification of blood. On the other hand, the vitamin C from the tomatoes helps in the absorption of iron during digestion. This soup meets your iron and protein requirement through the pulses and the vegetables in a perfect way.
Spinach - 1 bowl
Onions chopped - 1 katori
Garlic finely chopped - 1 tablespoon
Brown rice soaked in 2 cups of water - 15g
Soya milk/low fat milk - 30ml
Black pepper powder - 1 teaspoon
Red capsicum - for garnishing
Salt - to taste
Oil - 1/2 tsp.
Heat 1 cup of water in a deep non-stick pan, add spinach and cook.
Heat oil in another non-stick pan; add garlic and onions and saute for a minute.
Add brown rice with the water in which it was soaked and cook till brown rice is done. Switch off the heat.
Add the brown rice mixture to the spinach mixture and mix well. Switch off the heat, strain, cool and grind with milk to a smooth puree.
Heat this puree in another deep non-stick pan.
Add salt and pepper powder and mix well. Cook for 2-3 minutes.
Pour the soup into a soup bowl, sprinkle pepper powder, garnish with red capsicum strips and serve immediately.
Protein (g) - 3
Fat (g) - 4
This spinach soup is a good way to include healthy greens in your diet. Spinach is a good source of Iron (folate).Low levels of iron can cause people to develop â€œIron Deficiency Anemia" Brown rice has high fiber content which has the possibility of reducing heart diseases and helps to avoid abrupt spikes in sugar levels.Soy beans and soy milk are significant sources of protein, which is a much-needed nutrient for good health, particularly for the hair and sk
Tomatoes cut into big cubes 2 big
Oats 1 tsp.
Garlic[chopped]- 1 tbsp.
Bay leaves- 1
Carrot [ chopped ] -1 small
Salt to taste
Black pepper powder ½ tsp.
Fresh mint sprigs for garnishing
Oil ½ tsp
Heat oil in a deep pan, add garlic and saute for a minute. Add bay leaves and carrot and mix well. Add tomatoes, salt and black pepper powder and mix well. Add 1 cup water and cook for 10-12 minutes.
Cover and continue to cook, on medium heat, for 5 minutes
Switch off heat, cool, strain, discard bay leaves and grind the residue to make a smooth paste and set aside.
Add the strained liquid to the same deep non-stick pan along with ground paste and mix well.
Adjust seasonings if required. Bring the soup to a boil.
Serve piping hot garnished with sprigs of mint leaves.
Protein (g) - 1
Fat (g) - 2.5
The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also contain lycopene.
Whole wheat Noodles - 15g
Lemon juice - 2tsps
Oil- 1/2 tsp
Onion- 15g (diced)
Carrot- 10g sliced thinly
French beans- 10g
chopped Cabbage- 15g (diced)
Green capsicum- 10g (chopped)
Vegetable stock / Plain water - 100ml
Tomato- 5g (chopped) Silken beancurd (tofu)- 13g (diced)
Whole wheat Noodles - 15g
Salt- as per taste
Black pepper powder - 1/4th tsp
Heat a little oil in a deep pan. Add onion and carrot and saute.
Add the french beans, cabbage and green capsicum and stir.
Add the stock and tomato. Stir and cook for two minutes. Add bean curd and stir gently. Break the whole wheat noodles and add.
Add salt and black pepper powder and mix. Bring it to a boil and let it cook till the noodles are done. Pour into soup bowls and serve hot.
Protein (g) - 1.8
Fat (g) - 3.1
A nutritious soup of mixed vegetables with the goodness of bean curd and pepper. Peppers are loaded with vitamins and minerals that help in fighting cancer and reduce cardiovascular risks. Tofu which is rich in soy proteins, low in sodium and cholesterol free makes the dish nutritious. The addition of vegetable stock releases varied flavors to the soup. Overall making it a low calorie soup, helpful for weight loss.
Dry oyster mushrooms (soaked and chopped)- 1 cup
Tofu (cubed)- 30 gms
Bean sprouts- 1 tbsp
Onion (chopped)- 2 medium
Lemon grass (sliced)- 3 stalk
Ginger (chopped)- 1 inch
Finely chopped Fresh basil leaves- 1 tbsp
Fresh red chilies (sliced diagonally)- 2
Vegetable stock /Plain water- 100 ml
Oil - 1/2 tsp
Salt- as per taste
Heat oil in a pan, add onion, lemongrass and ginger and them saute for 2 minutes.
Add vegetable stock/plain water, oyster mushrooms, tofu and fresh red chilies and salt. Mix them well and cook for 1 minute.
Add bean sprouts and fresh basil and stir to mix well.
Once it begins to boil and remove the pan from the flame.
Pour the soup into a serving bowl and serve hot.
Protein (g) - 4.6
Fat (g) - 4.2
This simple Thai vegetable soup has that distinctive Thai flavor - a balance of spicy, salty, sweet and sour. The traditional Thai spices and herbs emits distinct flavor to the soup further enhancing the taste as well improving digestive immunity as they have anti-bacterial properties.Tofu, bean sprouts and mushrooms enrich the protein requirements that are needed to repair muscle tissues.
For the Salad:
For the Dressing:
Bring a medium saucepan and add amaranth and cold water to boil; cover and reduce heat, simmer for about 20 minutes.Meanwhile light washes the micro greens to remove off the dirt and let it air dry for some time.While amaranth cooks, combine micro greens and all the other ingredients in a large bowl.Rinse the amaranth under cold running water in a sieve until the temperature drops down.Then add amaranth to the bowl with all the other ingredients.Add olive oil, lemon juice, chopped garlic, salt, and pepper to a little jar and pour on top of the salad.
Energy (KCal) - 173
Proteins (g) - 4.2
Carb (g) - 15.8
Fats (g) - 9.8
Amaranth is a rich source of manganese, magnesium, iron and phosphorous. Amaranth contains a high content of protein and fiber both of which helps in weight loss.Avocados are high in monounsaturated oleic acid, a heart-healthy fatty acid.
Micro greens are fully loaded and packed with vitamins and minerals. They also help to lower weight, longer life expectancy and increased energy.
Cucumbers - 1 large
Tomatoes - 1 large
Onion - 1 large
Salt - to taste
Feta cheese - 1 teaspoon
Dry oregano - to taste
Green olives - 3-4
Olive oil - ½ teaspoon
Fresh mint leaves - a few
Mix together cucumbers, tomatoes and onions.Sprinkle some salt and toss in feta cubes.Sprinkle with oregano, olives and drizzle with olive oil.Garnish with mint leaves. Serve immediately.
Protein (g) - 3.8
Fat (g) - 4.1
This fresh cucumber salad is easy to prepare. A touch of mint and oregano herbs adds a unique flavor. This refreshing, healthful low-calorie salad also looks beautiful. Since cucumber is loaded with moisture, it keeps the body rehydrated and replenishes daily vitamins as well aids digestion and weight loss. Interestingly, feta cheese acts as an alternative to regular fat loaded, calorie rich cheeses providing the essential amounts of calcium and phosphorus. So, enjoy all of the health benefits in this healthy, tasty and easy to make cucumber salad recipe.
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