Soup is an all-season dish. It is a great way to boost your food intake. The most enticing quality of having a bowl of soup is how easily it can be made. There are no complicated cooking techniques for making soups. Soups are mostly liquid which makes it a great medium to help you stay hydrated and full. They can also help you stave off cold and flu during the season changes as most soups are loaded with disease-fighting nutrients because of the plenty of vegetables present in them.
The slow cooking method of making soup ensures that the vitamins and minerals of cooked vegetables remain intact. Gently simmering the ingredients allows the flavors from herbs and spices to infuse the liquid.
Are you one of those people who find it hard to eat 7-8 servings of vegetables a day? Do not worry, the solution to this common issue is here. Make a pot of soup to reheat and eat throughout the week. This “Quinoa Vegetable Soup” is light on the flavors but filling for the stomach. The vegetable added to the soup makes it nutrition-packed. It is a complete meal dish, ideal for dinner.
Here’s what you need:
2 tbsp Olive oil/Canola oil
1 medium onion, chopped
2 carrots, peeled and chopped
1-2 cups chopped seasonal vegetables; like bell pepper, french beans, cauliflower
2-3 garlic cloves
1 cup diced tomatoes
1 cup quinoa, rinsed well and drained
2 cups vegetable broth
2 cups of water
1 tsp salt
2 bay leaves (tej patta)
½ cup chickpea, half boiled
1-2 tsp lemon juice
½ tsp black pepper powder
¼ cup coriander, freshly cut
Cooking time: 30 minutes
How to prepare:
Warm the oil in a pan over medium heat. Add onion, carrots, seasonal vegetables and a pinch of salt. Stir often and cook for approx 6-8 mins until vegetables are translucent.
Add garlic and cook for another 1 minute, stirring frequently. Pour in the diced tomatoes and cook for a few more minutes, stirring often.
Pour in the quinoa, broth and the water. Add salt, 2 bay leaves and black pepper powder. Raise the heat and bring the mixture to boil, then partially cover the pan and reduce heat to maintain a gentle simmer.
Cook for 25 minutes. Then add boiled chickpeas, coriander leaves and cook for 5 more minutes.
Remove from heat, remove the bay leaves and serve.
– Garnish with some lemon juice, black pepper powder and coriander leaves
– Add seasoning herbs and other vegetables to enhance the flavors
– Garnish with fresh coriander
– You can have a salad along with soup
Nutrition Facts: (1 soup bowl)
What are the benefits involved?
Soup makes for a hearty meal by itself. It provides high satiety with fewer calories than most other regular meals. You can incorporate any leftovers and create a whole new dish. It is easy to add a variety of veggies into soups in a non-intrusive way, getting the pickiest of eaters to consume them.
Let’s get some insight into the ingredients used:
– Quinoa is classified as whole grain. It is a good source of plant protein and fiber. One cup cooked Quinoa can provide about 8 grams of protein and 5 grams of fiber. It is rich in manganese, phosphorus, magnesium, folate and vitamin B1. It is naturally gluten-free, hence can be taken if a person has a gluten intolerance.
– Vegetables when consumed raw or boiled provide various benefits. But if you are not in favor of eating veggies all month long, try it in liquid form as it is equally beneficial. Vegetable broth is easy to make, just chop up some vegetables, cover with water and simmer. It’s done. It contains vitamins A, K and C, iron, sulfur, magnesium which make it even more nourishing. These properties are vital for your body and prevent many health disorders.
– Carrots are a rich source of B-type vitamins, like niacin and B6, which help our bodies use energy from foods. Carrots can also help with vision as they are an excellent source of beta-carotene (which is converted to vitamin A). Along with that, carrots can help to improve bowel health as they are a great source of dietary fiber.
Oh! That’s a lot of healthy-healthy ingredients. We can’t think of a healthier meal the whole family can enjoy!
Soup making takes time. It needs patience and passion. Do not rush through it. Try this diet-infusing soup and enjoy a bundle of flavors to boost your health and mind.
What to avoid
— Boiling the ingredients (simmer at low flame)
— Loading all vegetables at one go
— Overcooking the vegetables
— Adding too many seasoning herbs
— Using extra salt
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
Top 8 Foods To Avoid In Monsoons And Why
1. Harvard TH Chan. School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
2. Health and Social Services. Nutritional Food Fact Sheet Series. Carrot. https://www.hss.gov.nt.ca/en/services/nutritional-food-fact-sheet-series/carrots
3. Victoria State Government. Better Health Channel. Carrot. https://www.betterhealth.vic.gov.au/health/IngredientsProfiles/Carrots