Low Calorie Healthy Vegetable Clear Soup

veg-clear-soup

One of the best comfort food is soup. Soups are light on the stomach, aromatic, delicious and very filling. They are also very healthy, loaded with nutrients – minerals and vitamins. It is a hearty, low-calorie meal that helps revive a poorly functioning body. By combining a medley of vegetables, the flavors and colors, it increases the nutritional value, decreases the risk of heart diseases, stroke, type 2 diabetes and certain types of cancer. Further it helps with weight loss.

Preparation Time: 15 minutes
Cooking time: 20 minutes
Servings: 6
Caloric Value: 67

Nutritional facts: Saturated fat – 3%; Cholesterol – 0%; Sodium – 34%; Potassium – 6%; Carbohydrates – 4%; Dietary Fibers – 3%; Proteins – 3.5%; Vitamin A – 2%; Vitamin C- 2%; Calcium – 2%; Iron – 6%.

Ingredients

  • Medium sized onion – 1 (diced according to taste requirements – small, large or medium)
  • Medium sized tomato – 1 (cut into small pieces)
  • Spring Onions – a bunch (5 or 6 strands) chopped into small pieces – both leaves and onions
  • Carrot – 1 big (diced or sliced long and thin or round)
  • Mushrooms – 4 -5 (thinly sliced)
  • Broccoli – a few florets (handful)
  • Cauliflower – a few florets (handful)
  • Cabbage white / red – 1 cup (thinly sliced long strands)
  • Celery or Italian Parsley – 3 sticks of chopped celery or half a bunch of Italian parsley (diced)
  • Oil – refined or Olive oil – 2 tablespoons
  • Salt to taste
  • Black Pepper a few sprinkles if desired
  • Water – 1 litre
  • Vegetable stock (non-vegetarians can use chicken stock) – 1 cup or as desired (accordingly reduce the quantity of water). If vegetable stock is not available, plain water will suffice

Preparation

  • Place a large pot or vessel (of 2 litre capacity or more) on the stove, on low flame.
  • Add the oil and allow to heat mildly.
  • Add the diced onions and sauté until transparent or till the onion flavor starts to rise.
  • Add the chopped spring onions and sauté for a few minutes.
  • Next add the diced tomatoes and sauté till it all melts away.
  • Add in all the vegetables in the following order – carrot, cauliflower, broccoli, cabbage, mushroom and celery. Sauté for a few minutes.
  • Add salt to taste.
  • Add the vegetable stock and stir.
  • Add in sufficient water
  • Close the pot or vessel and allow the water / stock to boil and the vegetables to cook till they are tender.
  • Switch off the stove after the soup is done.

Serve with a pinch of pepper and bread sticks or toast, grilled cheese sandwich or tomato sandwich.

Kauvery Hospital