Italian Veg. Minestrone Soup - Under 30 Mins

Know What You Eat: The temperature is dropping day by day and you feel like having something hot & soothing. A one pot meal where I can incorporate vegetables, pastas, & beans with some toasts of wholewheat Italian bread and a bowl of fresh garden salad..Ahh dinner in no time. My addiction and highly kid friendly so watch out...Italian Veg. Minestrone Soup there is no fancy chef's legerdemain involved, only good vegetables fresh or frozen and 3 secret ingredients to put this soup together. Check the recipe...

Recipe: Italian Veg. Minestrone Soup - Under 30 minutes

Ingredients:

•     3 cups reduced-sodium vegetable broth OR Water
•     1 Big tomato, diced
•     1 Tbsp Tomato paste
•     1 Medium Potato
•     1/2 C Kidney or Navy beans, soaked overnight & pressure cooked
•     1 Carrot, peeled and chopped (fresh or frozen)
•     1 Celery stalk, chopped (fresh or frozen)
  
•     1 medium onion, chopped
•     3 pods garlic, chopped
•     1 tsp dried thyme
•     1/2 tsp dried sage
•     2 bay leaves
•     1 C cooked small shell pasta
•     1 medium zucchini, chopped (fresh or frozen)
  
•     2 C coarsely chopped spinach (fresh or frozen)
  
•     2 Tbsp grated rennet free Parmesan or Romano cheese
•     Basil sprigs, garnish, optional
•     Salt and ground black pepper

Directions:

• In a large pot, combine all the ingredients except the cheese & pasta. Simmer over low heat for at least one hour, or until vegetables are tender. If using frozen veggies, cook for 15 mins. Stir whenever required.
• In another pot bring water to boil and add pasta pasta. Cook pasta according to instruction on the box.
• Remove bay leaves and season, to taste, with salt and black pepper.
• Ladle soup into bowls and sprinkle Parmesan cheese over top.
• Garnish with basil, if desired.

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Vegetable Manchow Soup

Weather is just getting perfect for soups like this..Vegetable Manchow soup is our family's favourite among different soups I make, where it becomes just perfect to have most of the veggies..with very little cornflour, just enough that it looks almost looks more clear than thick...Enjoy this perfect winter & health treat..

MSG is it safe for you ? Your opinions/ suggestions/pros-cons welcome..

Most of us know Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. Although the Food and Drug Administration (FDA) has classified MSG as a food ingredient that is "generally recognized as safe," the use of MSG remains controversial.

MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. But subsequent research found no definitive evidence of a link between MSG and the symptoms that some people described after eating food containing MSG. As a result, MSG is still added to some foods. A comprehensive review of all available scientific data on glutamate safety sponsored by the FDA in 1995 reaffirmed the safety of MSG when consumed at levels typically used in cooking and food manufacturing. The report found no evidence to suggest that MSG contributes to any long-term health problems, such as Alzheimer's disease. But it did acknowledge that some people may have short-term reactions to MSG. These reactions — known as MSG symptom complex — may include: Headache, sometimes called MSG headache, Flushing,Sweating,Sense of facial pressure or tightness,Numbness, tingling or burning in or around the mouth, Rapid, fluttering heartbeats (heart palpitations),Chest pain,Shortness of breath,Nausea,Weakness,Symptoms are usually mild and don't require treatment. However, some people report more severe reactions. The only way to prevent a reaction is to avoid foods containing MSG. When MSG is added to food, the FDA requires that "monosodium glutamate" be listed on the label — or on the menu, in restaurants. Please let us know about anything you might know about MSG..which could be beneficial to our readers...

Ingredients:


1 Tbsp Canola Oil
2 Tbsp fresh garlic, finely chopped
1 Tbsp fresh ginger, finely chopped
1 green chilli, finely chopped
2 C spring onions, finely chopped, set aside white & green separately
5 C Vegetable stock/water
2 C mixed vegetables (carrot, bellpepper, french beans,cauliflower & cabbage), finely chopped
1 Tbsp Ming's dark soya sauce
1 Tbsp red chilli sauce/ OR Tomato ketchup & avoid adding sugar
1/4tsp sugar if using red chilli sauce
2 Tbsp cornflour (thickening agent)
1 Tbsp vinegar/ fresh lemon juice
1/2 C coriander, chopped
2 pinches of black pepper powder
Noodles can also be added, just boil it, deep fry when cold. (optional)
Salt to taste


Method:


1.. Heat oil in a pot. Add ginger, garlic, green chilli and spring onion the whites & black pepper powderfor approximately 2 mins.
2.. Add vegetables then the stock/water,now add salt and bring to a boil. Add soya sauce,chilli sauce, sugar, and simmer for 4-5 mins.
3.. In a cup mix cornflour in 2-3tbs water mix it well, avoid any lumps, now add this mixture to soup. Let it cook untill it gets slightly thick.
4.. Remove from flame, now add vinegar and garnish with spring onion greens,fried noodles and serve hot with Vegetable Chinese Rice.

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Cabbage-Celery Soup

Know what you Eat - Cabbage belongs to the family of cruciferous vegetables, which includes, kale, broccoli, collards, Brussels sprouts, cauliflower and kohlrabi. Cabbage is a rich source of vitamin C, of fiber, of iron, calcium, sium. The odor that it emits comes from the sulphur content of cabbage which helps the body to resist bacteria and protects the protoplasm of the cells. It is said to aid in producing glossy hair. Celery is high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Riboflavin, Vitamin B6, Pantothenic Acid, Calcium and Magnesium.



Cabbage is a vegetable which i like to stock up, it is very healthy and versatile and the whole one can stay fresh for couple of days. It goes into stir fry, cole slaw, upma, curry, kootu and what ever was the balance went into this soup. But when sauting cabbage, the odor from the sulphur is not very inviting and i decided to use celery to counter the pungent smell and the soup came out really well. That too with the addition of coconut milk it was really tasty, creamy and kid certified.

Preparation time: 10 mins
Cooking time: 25 mins
Serves : 4

Ingredients:

Cabbage- 4 cups(finely chopped)
Celery - 1 1/2 cups(Chopped)
Coconut Milk - 1 can (120z)
Mint - handful
Ginger - 1 inch piece
Salt to taste
Pepper to taste
Water
Oil - 2 tsp(i used coconut oil)

Method

1) Wash, rinse, drain and chop cabbage.
2) Wash the celery and chop into fine pieces.
3) Heat a pan, add 1 tsp of oil and then add the chopped cabbage and celery pieces.
4) Saute till they are tender.
5) Let this cool and then transfer to a food processor and puree it adding little water.
6) Now peel the ginger and cut into thin strips.(Always peel the ginger and use the inner part alone).
7) Heat 1 tsp of oil and once hot add the mint leaves and ginger strips and fry till you get a nice aroma.
8) Now add the pureed cabbage and celery mixture, coconut milk and water to the desired thickness and let this simmer for 10 minutes.
9) Add salt and pepper to taste and serve it hot with your favorite bread.

Event Participation:

Original Recipes - Monthly Round up hosted by Lorie.



Cooking for Kids leafy greens hosted by Pavani originally started by Sharmi of Neivedyam.

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Spinach Celery Soup in Coconut Milk

Know What You Eat: Spinach is an excellent source of vitamin A (70 percent of daily requirement), vitamin C (25 percent of daily requirement) and iron (20 percent of daily requirement). Spinach also provides vitamin K, which helps blood coagulate and which, along with calcium, vitamin D and phosphorous, is important for strong bones. Celery is a plant in the parsley family with edible roots, research has shown that celery contains blood pressure reducing properties. Celery contains active compounds called Pthalides which relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. It is rich source of Vitamin C.

I hate to do shopping(grocery ) that too to stand in the line to pay for the items purchased when people come in with a big bunch of coupons to be sorted out, all the sorting is done at the cash counter making people wait. To get over it, i quickly graze through the magazines(especially the food related ones) kept near the billing counter. The bad part it sometimes you will be half done and your turn would have come. This is one of the recipe i came across but couldn't go through the whole recipe except the title, so i made my own by adding celery as i just love its flavor and it did turn out nice.

Preparation time: 10 mins
Cooking time: 25 mins
Serves : 4

Ingredients:

Spinach - 1 bunch (medium sized)
Celery - 1 1/2 cups(Chopped)
Coconut Milk - 1 can (120z)
Ginger - 1 inch piece
Salt
Pepper
Water
Oil - 2 tsp(i used coconut oil)

Method

1) Wash, rinse, drain and chop the spinach.
2) Wash the celery and chop into fine pieces.
3) Heat a pan, add 1 tsp of oil and then add the chopped spinach and celery pieces.
4) Saute till they are tender.
5) Let this cool and then transfer to a food processor and puree it adding enough water.
6) Now peel the ginger and cut into thin strips.(Always peel the ginger and use the inner part alone).
7) Heat 1 tsp of oil and once hot add the ginger strips and fry till you get a nice aroma.
8) Now add the pureed spinach and celery mixture and coconut milk and let this simmer for 10 minutes.
9) Add salt and pepper to taste and serve it hot with your favorite bread.

Event Participation:

This dish is our contribution to SWC- Cooking with greens event.

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Blackbean and Barley Soup

Know what you Eat - While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting in contrast to other beans. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are color-producing phytonutrients pigments that have great anti-oxidant potential. Barley and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

I just love black beans because it is so healthy and when added to soup along with all the veggies and whole grains like barley it is a one pot dish with all the ingredients from different food groups.

Preparation Time - 15 mins
Cooking Time - 40 mins
Serves - 4

Ingredients

Black Bean - 1 cup
Whole barley(not pearl barley) - 1 cup
Chopped vegetables( i used beets,red,green,orange bell pepper, scallion and celery) - 4 cups
Salt - to taste
Lime juice - 1 tsp or to taste
Garlic - 4 cloves
Oregano - 1/2 tsp
Dry parsley - 1/2 tsp
Fresh ground black pepper - 1 tsp or taste
Mint leaves - handful
Oil - 2 tsp
Water

Method

1) Soak black bean and barley in hot water for at least 4 hours.
2) Add salt and little bit of water and pressure cook bean for 3 whistles.
3) Add enough water and salt and cook barley on stove top till tender stirring in between.
4) Rinse and drain black bean and barley and keep it aside.
5) Heat oil and add the chopped garlic and saute till becomes golden.
6) Now add the mint leaves and all the chopped vegetables, salt and cover it and cook till tender.
7) Add 3/4 of the quantity of black beans, all of the cooked barley to the vegetables.
8) Mash the remaining black beans with a masher and add it along with water to the desired consistency to the above.
9) Now add the oregano, parsley and simmer for five minutes, stirring thoroughly so that the spices are well mixed.
10) Switch of add fresh ground pepper and lemon juice and serve hot.
Water

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Power Packed Whole Mung Green Gram Curry

Know what you eat:

Mung beans were originally cultivated in India,they are small, ovoid in shape,dark green outside and dark yellow inside. They are sweet, and soft, & easily digested.The most popular use of mung beans in the western world is for sprouting, If your concept of including mung in your diet means topping off a salad with a few bean sprouts, THINK AGAIN. Mung beans, and their split, hulled version, mung dal, can be used to create main dishes, salads, soups, spreads, savories, beverages and desserts.

Ayurvedic healers consider the mung bean valuable because it is highly nutritious and delivers sustenance while being easier on the digestion that most other beans.

From the modern nutrition perspective, mung beans offer protein and dietary fiber, and are a source of phytoestrogens {Evidence is accruing that phytoestrogens may have protective action against diverse health disorders such as prostate, breast, bowel, and other cancers, cardiovascular disease, brain function disorders, menopausal symptoms and osteoporosis} They also contain vitamins A, C and E, folacin, phosphorus, magnesium, iron and calcium.

Buying and Storing Mung Beans they are available at Asian groceries, health food stores, online and even some supermarkets.

Ingredients:


1 C Whole Green Moong/Mung beans (no need to soak/pressure cooked upto 3 whistles)

1/2 cup Yogurt

1/2 C Water

1/2 tsp turmeric pwd
1/2 tsp red-chilli pwd
1/2 tsp coriander-cumin pwd
1/2 tsp garam masala pwd
1 tsp lemon juice
1 tsp jaggery

Salt to taste

For Tempering

3 tsp Olive/Canola Oil

1/2 tsp Mustard seeds

1/2 tsp Cumin seeds

1/4 tsp Asafoetida powder

few curry leaves

Method:

1. Heat oil and add the mustard seeds, once it stops spluttering add cumin & asafoetida powder & curry leaves.

2. Add cooked moong & add some water to it, now add turmeric,redchilli,coriander-cumin, garam masala pwd, salt & jaggery and let it simmer for a while.

3. Beat yougurt & pour in the cooked moong, stir & then remove from flame. Serve hot. Garnish with cilantro (optional) & lemon juice.

Note: Can be best served with Basmati Rice, Indian Breads (roti,paratha)/just enjoy like a soup.

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Lemon Rasam(Soup)

Rasam is a spicy, tangy South Indian soup prepared with tamarind juice or lemon along with pepper and other spices.

Know what you Eat - A half-cup of juice meets 100% of the RDA for vitamin C.

Cooking Time: 10 to 15 mins

Preparation Time: 5 mins

Serves : 2 to 3

Ingredients

1 Small sized tomato chopped into pieces

Green chilly - 1 (if you want really spicy increase it)

Chopped Ginger - 1 tsp

Chopped Cilantro - 2 table spoons

Asafoetida - 1 small piece or 1/2 tsp

Water - 3 cups

Cooked thoor dhal along with turmeric powder - 1/2 cup

Rasam powder - 1 tsp

Lemon - Juice of half lemon (Increase this if you want to taste it more tangy)

Tempering

Oil - 1/2 tsp

Mustard Seeds - 1/2 tsp

Garnishing

Chopped Cilantro - 1 tsp

1) In a pan combine water, tomato pieces, green chilli, asafoetida, rasam powder, cilantro, ginger,salt and boil for about 10 minutes.

2) Once the tomato pieces are well cooked, add the cooked toor dhal and let this boil for 2 minutes till the dhal is well combined. Switch off.

3) Heat the oil and add the mustard seeds, once they stop spluttering transfer it to the cooked tomato dhal mixture.

4) Let this cool for few minutes then add the lemon juice and garnish with cilantro.

5) When the rasam is boiling hot, do not add the lemon juice as it will become bittter.

6) Cilantro is normally used only for garnishing at the end, but when boiled along with all the spices the aroma will be awesome.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Garlic Rasam

Good to Know - Garlic is thought to play a role in providing natural protection against some forms of cancer, and the compounds in this herb continue to be studied as possible cancer treatments. It is thought that many of the compounds found in garlic have the ability to neutralize many cancer causing compounds, and that the compounds found in garlic may even be able to slow the growth of tumors.

Rasam is a South Indian soup cooked with spices, lentil and tamarind or lemon juice.
Cooking Time: 10 min

Preparation Time: 5 min

Serves: 3

Ingredients

Tamarind - 1 small lemon size ball.
Salt - 1 1/2 tsp or to taste
Garlic - 8 cloves
Curry leaves

Oil/ Ghee - 1/2 tsp


To Grid (Rasam Masala)

Red Chilli – 1 (or to taste)
Black pepper - 1tsp
Cumin seeds - 1 tsp
Curry leaves - 3/4 stalks
Ginger – 1 inch piece
Ghee – ½ tsp

Tempering

Ghee – ½ tsp
Cumin Seeds - 1 tsp

Method

1) Soak tamarind in warm water for a while and once soaked squeeze the juice thoroughly and filter and keep it.
2) Heat the ghee and roast Black Pepper, Jeera, Red Chilly and curry leaves and set them aside.
5) Chop the tomato and keep it aside, crush the garlic slightly without making them to pieces.
6) Now heat 1/2 tsp oil and add the crushed garlic and saute till they turn golden.
7) Add the tamarind juice, salt, asafoetida and tomato pieces and boil for till the tomato and garlic is cooked.
8) Mix the cooked horse gram and the roasted pepper, jeera, red chilly and curry leaves into a fine paste and add it to boiling mixture.
9) If the mixture is thick add little more water and boil it for another 5 minutes till all the spices are well mixed.
10) Heat the 1/2 tsp ghee and add cumin seeds and once they splutter turn golden add it to rasam.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Kollu Rasam

Good to Know - Horse gram is a very healthy legume and is one of the home remedies for cold and body aches.

Rasam is a South Indian soup cooked with spices, lentil and tamarind or lemon juice.


Cooking Time : 15 min
Preparation Time : 10 min
Serves : 4

Ingredients

Kollu (Horse Gram) - 4 tbsp
Tamarind - 1 small lemon size ball.
Salt - 1 1/2 tsp or to taste
Garlic - 5/6 cloves (optional)
Tomato - 1/2
Curry leaves
Asafoetida - 1 small piece or if using powder 1/2 tsp


To Grid (Rasam Masala)

Red Chilli – 2 (or to taste)
Black pepper - 1tsp
Cumin seeds - 1 tsp
Curry leaves - 3/4 stalks

Tempering

Oil - 1 1/2 tsp
Mustard seeds - 1 tsp

Garnishing

Chopped cilantro – 2 table spoons

Method

1) Soak tamarind in warm water for a while and once soaked squeeze the juice thoroughly and filter and keep it.
2) Dry roast the horse gram till it is well roasted, watch carefully as it will burn out very quickly.
3) Remove the horse gram and pour enough water to immerse it and pressure cook it along with rice or whatever you cook. Once cooked filter any excess water
and keep this aside
4) Dry roast Black Pepper, Jeera, Red Chilly and curry leaves and set them aside.
5) Chop the tomato and keep it aside, crush the garlic slightly without making them to pieces.
6) Now heat 1/2 tsp oil and add the crushed garlic and saute till they turn golden.
7) Add the tamarind juice, salt, asafoetida and tomato pieces and boil for till the tomato and garlic is cooked.
8) Mix the cooked horse gram and the roasted pepper, jeera, red chilly,curry leaves and grind into a fine paste and add it to boiling mixture.
9) If the mixture is thick add little more water and boil it for another 5 minutes till all the spices are well mixed.
10) Heat the remaining oil and add mustard seeds and once they splutter add it to the rasam.
11) Garnish with cilantro and serve.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Lentil and Vegetable Soup

Nutritional Info - Lentils are loaded with fiber, folate, iron, protein. They are the single most important dietary factor in longevity.






Cooking Time - 30-40 min
Preparation Time - 15 min
Serves - 4

Ingredients

Lentil - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cauliflower, Broccoli, Cabbage, Carrot, Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook lentils and celery sticks with enough water and salt. Let this cooked lentil cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the lentils to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the lentils to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and garnish with mint leaves, the soup is ready to serve.

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Pink Bean Soup

Nutritional Info - A legume-rich diet could lower total cholesterol by 14 points in as little as four weeks, according to new research. Go Beyond Bean Salad as beans make a filling addition to soups.






Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4


Ingredients

Pink Bean - 1 Cup
Finely Chopped Vegetables - 3 Cups (Cabbage, Carrot, Red, Yellow and Green Bell Pepper)
Celery - 2 Sticks cut into big pieces
Scallion - 4 stalks
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Oregano - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Pressure cook Pink Beans and celery sticks with enough water and salt. Let this cooked Pink Bean cool thoroughly.
2) Heat the oil and add the scallion, mint leaves and the chopped vegetables. Add the salt and sauté; leave it till they are well cooked.
3) Transfer the celery sticks and 3/4 of the Pink Beans to a blender and blend thoroughly till they become a puree with some water.
4) Now add the blended puree and the remaining 1/4 of the Pink Beans to the cooked vegetables and add just enough water and simmer it.
5) Add the onion powder, garlic powder, oregano and salt and mix it thoroughly and switch of once the soup starts bubbling.
6) Add the pepper powder and the soup is ready to serve.

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Celery Tomato Carrot Soup

Nutritional Info - Lycopene, the carotenoid responsible for tomato's bright red and orange colors is associated with lower risk of both macular degeneration and several types of cancer. If it's lycopene you are after,the cooked tomatoes contain two to eight times more than raw. Now let us go ahead with the recipe and have a nutritious and delicious soup.




Cooking Time : 20-30 min
Preparation Time : 10-15 min
Serves - 4

Ingredients

Celery - 4 Sticks (finely chopped)
Tomato - 2 big (chopped)
Carrot - 2 big (finely chopped)
Scallion - 4 stalks (finely chopped)
Mint - few
Onion powder - 1/2 tsp
Garlic powder - 1/2 tsp (optional)
Pepper - 1/2 tsp or to taste
Salt to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method of Preparation

1) Heat 1 tsp of oil and add the chopped celery and carrot and leave it for a few minutes till they are 1/2 cooked.
2) Now add the tomato pieces and cover the vessel and stir in between. Leave it for a few minutes till all the vegetables are cooked.
3) Switch of the stove and let the vegetables cool down.
4) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till they become a puree.
5) Heat the rest of the oil and sauté the scallion and mint and transfer the pureed contents to the pan and add water to the desired consistency.
6) Add the onion powder, garlic and salt and stir and leave and switch of once the soup starts bubbling.
7) Now add pepper powder and the soup is ready to serve.

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