Download Soups Salads & LTH A

Tarla Dalal
India's #1 Cookery Author
H E ALT H Y
Soups & Salads
www.tarladalal.com
Introduction
oups and salads can be a lot of things...they can be a diet food, health food or comfort food. When it
comes to health food, yes they have a long history in a HEALTHY KITCHEN as they make use of a
wide variety of vegetables and fruits, which are rich source of fibre and antioxidants.
S
However, in our desire to increase flavour, we often make them unhealthy by using butter, cream, cheese
etc. These ingredients are very high in calories, fat and cholesterol and do no good to our body but rather
increase our weight. Instead, making use of flavourful herbs and spices to prepare delectable soups and
salads, which are healthy, tasty and low in calories is the best way to whip and toss up your own soup
and salad. Some interesting variation is this book are Garlic Vegetable Soup, page 49, Makai Shorba,
page 16, Tangy Italian Salad, page 69, etc.
This collection of 48 recipes rich in Vitamin A, Vitamin B complex, Vitamin C, Iron, Calcium, Protein and
Fibre have been brought together after thorough research by a team of qualified professionals and
nutritionists and all the ingredients used in the recipes here are easily available.
These recipes are a delicious way to reach your low calorie goals without compromising on the nutrients
as the recipes are devoid of high fat ingredients and have been divided as per their nutrient content with
focus on all major vitamins and minerals. The nutritive value table shown below each recipe will help you
know the exact amount of nutrients in a particular dish.
Once you have tried and enjoyed these delectable entrées, with a little creativity, you can try and make
many more delightful healthy soups and salads of your won, which can also serve as a quick mini meal
to be enjoyed by the whole family thus ensuring the health of each member in the family.
Be your own chef to make these simple recipes come alive in your own kitchen and ensure health forever.
Here's to a healthy cooking for you and your dear ones!!!
Regards
Contents
SOUPS
Vitamin A Rich
Healthy Tomato Soup...................................................10
Quick Vegetable Broth....................................................12
Spinach and Baby Corn Soup......................................14
Vitamin B Rich
Makai Shorba ..............................................................16
Golden Broth .................................................................18
Thai Vegetable Soup......................................................21
Vitamin C Rich
Lemon and Coriander Soup .........................................23
Broccoli Broth................................................................25
Spicy Stir-fry Soup.......................................................27
Iron Rich
Fresh Asparagus Soup .................................................29
Nourishing Lettuce Soup ..............................................31
Kidney Bean Soup ........................................................33
Calcium Rich
Roman Style Pumpkin Soup........................................35
Nutritious Paneer Soup ................................................38
Vegetable Broth..............................................................39
Protein Rich
Bombay Curry Soup ....................................................41
Clear Cottage Cheese Soup...........................................43
Curd Shorba ................................................................45
Fibre Rich
Green Peas Soup...........................................................47
Garlic Vegetable Soup ..................................................49
Milano Minestrone .......................................................51
SALADS
Vitamin A Rich
Exotic Salad .................................................................54
Crunchy Vegetable Salad ..............................................57
Carrot and Mint Salad................................................59
Vitamin B Rich
Burnt Corn Salad.........................................................61
Spicy Potato and Chana Salad ...................................63
Florida Salad ...............................................................66
Vitamin C Rich
Tangy Italian Salad.....................................................69
Citrus Salad..................................................................71
Fruit and Lettuce Salad ...............................................73
Iron Rich
Lemony Salad ..............................................................76
Sprouted Methi Salad ..................................................78
Rajma Salad ................................................................80
Calcium Rich
Stir-fry Salad ...............................................................82
Bean Sprouts Salad .....................................................84
Fruity Chana Salad .....................................................87
Protein Rich
Paneer aur Hare Chana ka Salad...............................89
Oriental Stir-fry............................................................91
Chatpata Soyabean Salad ..........................................93
Fibre Rich
Fruity Vegetable Salad ................................................95
Three Bean Salad .........................................................97
Broccoli, Bean Sprouts and Green Peas Salad .............99
Basic Recipe
Low Fat Milk .............................................................101
Low Fat Curds ...........................................................101
Low Fat Paneer............................................................101
Clear Vegetable Stock...................................................102
IRON
RICH
Fresh Asparagus Soup
A nourishing way of making this thick and creamy soup which makes use of the
delicate flavours of fresh Asparagus.
2½ cups asparagus, chopped
½ cup onions, chopped
½ cup potatoes, chopped
2 tsp low fat butter
1 cup low fat milk, page 101
salt and pepper to taste
For the garnish
8 asparagus spears
1. Sauté the asparagus spears in 1 tsp of butter and keep aside for the garnish.
2. Heat the remaining butter in a pan and sauté the onions and potatoes for 3 to 4 minutes.
3. Add 2 cups of water. Simmer till the potatoes are nearly cooked and add the asparagus cook for a few
minutes. Cool completely.
4. Purée the mixture in a liquidiser. Blend and strain the mixture.
5. Add the salt, pepper and cream and bring to a boil.
Serve hot garnished with the sautéed asparagus spears.
Nutritive values per serving
Energy : 60 calories.
Protein : 4.0 gm.
Carbohydrate : 10.5 gm.
Fat : 1.1 gm.
Iron : 1.1 mg.
Fresh Asparagus Soup
V
Citrus Salad
RICH
Sweet lime with spring vegetables makes a lovely vitamin C rich summer salad.
N
M
ITA I
C
Preparation time : 20 minutes. No Cooking. Serves 4.
For the salad
1 cup macaroni, cooked
¼ cup capsicum, chopped
½ cup carrot, chopped and par-boiled
3 spring onions, chopped
1 cup bean sprouts
¼ cup orange, segmented
¼ cup sweet lime, segmented
To be mixed into a mint dressing
cup thick fresh low fat yoghurt, page 101
3 tbsp finely chopped mint (phudina) leaves
¾ tsp mustard powder
3/4
3/4
tsp powdered sugar
salt to taste
1. Mix all the ingredients for the salad.
2. Serve immediately tossed in the mint dressing.
Nutritive values per serving
Energy : 105 calories.
Protein : 6.3 gm.
Carbohydrate : 19.4 gm.
Fat : 0.4 gm.
Vitamin C : 27.1 mg.
Citrus Salad
Sprouted Methi Salad
oups and salads are considered as health foods as
S they
make use of a wide variety of vegetables and
fruits which are rich source of fibre and antioxidants.
However, in our desire to increase flavour, we often make
them unhealthy by using fatty ingredients like butter,
cream, cheese etc.
This book highlights simple ways to make healthy and
delectable soups and salads with the use of flavourful
herbs and spices while avoiding the fat laden ingredients
and yet maintaining the original taste.
48 recipes rich in Vitamin A, Vitamin B complex, Vitamin
C, Iron, Calcium, Protein and Fibre have been brought
together after thorough research by a team of qualified
professionals and nutritionists and all the ingredients used
in the recipes here easily available.
Be your own chef to make these nourishing recipes come
alive in your own kitchen and enjoy it with your family
thus ensuring health forever.
Mrs Tarla Dalal is India's best selling author in any field,
with over 3 million cookbooks sold to date. She is the first
to launch a bi-monthly food magazine, ‘Cooking & More’,
which is the best selling cookery magazine in India, under
her own name.