12 Dec 2017  
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RECIPES
SOUPS

 Broccoli Mushroom soup

(Continental, Low Calorie, High protein, Vegetarian)

 

 

Portion size: 1 bowl                    Serves: 4              Cooking time: 15 minutes

 

Ingredients

Soy  granules                                               30g

Broccoli (chopped)                                     150g/2cups

Mushroom (chopped)                                 50g

White Onion (chopped)                              1½ medium sized

Milk                                                                 2½ cups

Butter                                                                        1 teaspoon

White pepper                                               ½teaspoon

Salt                                                                 to taste

Water                                                             2½cups

 

 

Procedure

1.    Soak the Soy  granules in water for 5 minutes. Drain well.

2.    Melt the butter in a pressure cooker and sauté chopped onions till they become translucent. Add broccoli and salt. Cook for few minutes.

3.    Add 2 cups of milk and 1 cup of water and pressure cook for 5-6 minutes or one whistle.

4.    Put the mixture in a blender and make a puree.

5.    Heat it in the pan and add the remaining milk and water. Bring it to a boil.

6.    Add mushrooms, soaked Soy granules. Cook for few minutes.

7.    Add a dash of white pepper for extra taste. Serve hot.

Approx. Nutritive content / serving (150ml)

Calories -104 Kcal,

Carbohydrate- 6.4g,

 Fat- 5.8 g,

Protein- 10.0 g

 

 

 

 

Mix-vegetable soup

( Low Calorie Vegetarian appetizer)

 

 

Portion size: 1 bowl                    Serves: 4              Cooking time: 15 minutes

 

Ingredients

Tomatoes                                                4 medium sized

Broccoli florets                                           50g/1/2cups

Carrots (chopped)                                     50g

French beans (chopped)                            50 g

Bottle gourd                                                50 g

Beet root                                                50 g

Ginger                                                            1 inch piece

Garlic                                                      3 pods

Basil leaves                                            10-15 to garnish

White pepper                                               ½teaspoon

Salt                                                                 to taste

Water                                                             4 cups

Roasted ground cumin (jeera ) powder ½ tea spoon

 

 

Procedure

1.    Put all washed and chopped vegetables into pressure cooker with water and salt and pressure cook for one whistle.

2.    Let it cool down and then churn the boiled mixture in a blender.

3.    Strain it.

4.    Boil it for 1-2 minutes and season with basil leaves and white pepper and roasted ground cumin (jeera ) powder. Serve hot.

Approx. Nutritive content / serving (150ml)

Calories -50 Kcal,

Loaded with vitamins, minerals and fiber.

 

 
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