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Soups
|
Lentil Soup
| Serving size: 1 cup |
| Ingredients |
1/3 cup lentils (crushed lentil) |
| 1 small onions |
| 1 tea spoon olive oil (the amount is too high) |
|
 |
Nutritional Value
| |
Energy |
|
120 kcal /cup |
| |
Protein |
|
7 g |
|
 |
|
| Method |
| Boil the lentils in 4 cups of water until cooked or for 30 minutes |
| Chop the onions finely and mix with olive oil |
| Add to the soup and boil for another 15 mins |
|
|
Mashed Vegetable Soup
Serving size: 1 cup
Cooking time: 50 mins
Serves: 5 cups |
| Ingredients |
| 1 cup of broccoli |
| 1 cup of cauliflower |
| 3 onions |
| 2 carrots |
| 1 cup of red cabbage |
| 1 cup of pumpkin |
| 1 lemon juice |
| Salt and pepper |
|
|
Nutritional Value
| |
Energy |
|
50 kcal /cup |
| |
Protein |
|
4 g |
| |
Carbohydrate |
|
10g |
|
|
|
| Method |
|
Boil all the vegetables in water just enough to cover all the vegetables(30 mins) |
| When they are cooked place in the blender and mix until soft |
| Add the juice of one lemon and salt and pepper |
|
|
Sweet Corn Chicken Soup
| Serves: 4 |
| |
Ingredients |
|
|
| |
Chicken |
|
100gm |
| |
Fresh Corn |
|
80gm |
| |
Cabbage |
|
1/2gm (shredded) |
| |
Tomatoes |
|
100gm (chopped) |
| |
Carrot |
|
1 |
| |
Egg White |
|
1 |
| |
Corn Flour |
|
20gm |
| |
White Pepper |
|
1tsp |
| |
Salt |
|
1tsp |
| |
Celery |
|
4-5 springs |
|
|
Nutritional Value
| |
Energy |
|
78 kcal |
| |
Protein |
|
8.8gm |
| |
Carbohydrate |
|
10.0gm |
| |
Fat |
|
0.3gm |
|
|
|
| Method |
|
Pressure cook 80gm corn. Keep aside. |
| Pressure cook 100gm chicken in 2-3 cups water. Keep stock aside. Shred chicken. |
| Put stock to boil, add corn vegetables (optional –like shredded cabbage chopped tomatoes, carrots) & chicken. |
| Add cornflour to thicken. |
| Add seasoning. |
| Add whisked egg through sieve. |
| Serve hot garnished with shredded chicken & celery. |
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