Recipes By Vibha Puri,
Owner of Fitter Fad
1. Bathua (Chenopodium)/Pigweed garlic soup
Ingredients
- Bathua
- Onion
- Garlic
- Lemon juice
- Peppercorns
- Milk
Method
Wash and chop the bathua , chop onions and garlic with a pinch of salt. Bring these ingredients to boil. Blend all the boiled ingredients together and add little more water to get the soupy consistency. Add 2 tsp of milk for flavour. Crush fresh pepper corns, add salt and drops of lemon juice and bring it to boil. Serve hot with fresh cream on top.
Nutrional content
- Rich in iron
- B vitamins
- Vitamin C
- High fibre
- Selenium
- Vitamin A
- Potassium
- Magnesium
- Zinc
- Calcium
2. Sweet Potato and carrots delight
Ingredients
- Sweet potato
- Carrots
- Basil and other seasonings
- Olive oil
- Onions
- Garlic
- Vegetable stock
- Black pepper
- Salt
Method
Brush the vegetables with olive oil and other seasonings. Roast the sweet potato and carrots in the oven or non stick pan for about 20 minutes till these become soft.
In separate pan, pour some olive oil and fry some onions till pink. Add crushed garlic pods, basil powder, chilli flakes and other seasonings. Add the vegetable stock and roasted and peeled sweet potato and carrots to it. Take off from fire and blend the same to get a thick consistency. Bring it to boil and add crushed peppercorns and salt to it. Serve hot.
Nutritional Content
- Fibre
- Beta Carotene (Vitamin A)
- High in carotenoids
- Vitamin C
- Magnesium
- Potassium
- Vitamin K
- B Vitamins
3. PRO-I soup (Chicken and Spinach boil)
Ingredients
- Chicken Broiler
- Onion
- Garlic
- Ginger
- Spinach leaves
- Peanuts
Method
Boil chicken, spinach, onion, ginger, garlic and few peanuts together with a pinch of salt. Once done, blend all the ingredients and strain it completely making it a clear soup. Add more salt if desired and crushed peppercorns. Bring it to boil once gain. Add a drop of egg white and serve hot.
Nutritional content
- Iron
- Protein
- Calcium
- Potassium
- Magnesium
- B vitamins
- Folic Acid
- Carotenoids
4. Lemon and Red cabbage soup
Ingredients
- Red cabbage
- Lemon
- Garlic pods
- Peppercorns
- Salt
- Coriander
Method
Chop red cabbage finely. Boil the same with garlic and peppercorns in one glass of water. Strain the ingredients and collect the clear soup. Add salt and lemon juice in it. Heat once again. Serve hot with fresh coriander leaves in it.
Nutritional Content
- Vitamin C
- Vitamin K
- High fibre
- Benefits: low calorie, heart healthy, keeps body alkaline
5. Chicken and Beets soup
Ingredients
- Chicken breast
- Garlic
- Beetroot
- Onion
- Peppercorns
- Salt
- Milk
- Spring onion greens
Method
Boil chopped chicken breast, garlic, beetroot, onion and peppercorns with salt with one glass water. Strain the ingredients after boiling and get the red coloured broth. Cut boiled chicken into small pieces and add to the broth. Bring the broth to boil and add one teaspoon of milk in it which changes the colour of soup from red to pink. Garnish with spring onion greens and serve hot.
Nutritional Content
- Protein
- Iron
- Vitamin C
- Potassium
- Fibre (Folate- Vitamin B9)
- Manganese