Vegetable Soup

1 Directions 1. 2. 3. Bring water to boil. Add in chopped veggies and seasonings. Allow to boil until veggies are tender (about 15 minutes). 4. 5. Serve Makes 2 servings. Each serving is 88kcal cup celery, chopped

1/2 cup carrots, chopped 1/2 cup onion, chopped

2 cups green beans, cut 1/2 1/2 1/2 1/2 4 6 tsp basil tsp sage tsp thyme tsp garlic powder stock cubes cups water

Fat Burner Soup

Directions combine all ingredients, bring to boil, lower heat and simmer 10 minutes. vegies should still be a little crunchy Makes 24 servings 38 kcals per serving 2 small onions, diced

3 large green onions, diced 2 2 cups celery, diced (pounds) carrots, diced

24 (ounce) stewed tomatoes 1/8 cup garlic, diced

1 large red bell pepper,diced 4 2 1/2 cups string beans gallons of water

Cabbage Soup
Directions 1. 2. Slice green onions, put in pot and start to saut with cooking spray. Cut green pepper stem end off and cut in half, take seeds and membrane out. Cut the green pepper into bite size pieces and put in pot. 3. Take the outer leafs layers off the cabbage, cut into bite size pieces, put in pot. 4. 5. Clean carrots cut into bite size pieces, put in pot. Slice mushrooms into thick slices (otherwise they will disappear in the soup), put in pot. 6. If you would like a spicy soup, add a small amount of cayenne pepper (red pepper) now (1/3 teaspoon is quite a bit as the soup will get spicier as it cooks further). 7. You can use beef or chicken bouillon cubes for seasonings. They have all the salt and flavors you will need. 8. Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time (two hours works well). 9. Season to taste with salt and pepper.

6 2 1 3 10 8 1/2

large green onions green peppers tomato carrots oz of Mushrooms celery stalks head cabbage

4 cups of organic chicken stock 8 cups of water

10. 73 calories per serving. Makes six servings.

Mushroom Soup
Directions 1. 2. saut the onion in the olive oil for a minute Add the mushrooms and saute over high heat for a few minutes, until the onions and mushrooms begin to brown 3. Add all the other ingredients except the cornstarch and cold water 4. Bring to a boil, reduce to a slow simmer, cover and cook for 20 minutes. 5. 6. 7. combine the cornstarch and cold water Stir into the soup and cook until thickened Makes 4 servings. 69 kcal per serving 1/2 1 cup onion, chopped tablespoon olive oil

1 pound mushrooms, sliced 3 1/4 1 1/4 1/4 1/4 cups water teaspoon thyme tablespoon cornstarch cup water, cold teaspoon pepper teaspoon salt

Spinach Soup Directions 1. 2. 3. In a big pot, warm the olive oil and cook garlic. Add boiling water Put in spinach on high heat and let simmer until leaves are tender 4. Put heat down, add milk. Then put in blender to make a cream texture. You can make it more or less creamy to taste. 5. 6. Let simmer for another 30min on low heat. Add pepper to taste and serve warm. Makes 4 servings. 88kcal per serving 1 5 1 4 tsp olive oil cloves garlic kg spinach cups water

1/2 cup Milk, Lowfat, Fluid, 1% Milkfat

7.

Greek Lentil Soup

Directions 1. 2. 3. 4. 5. 6. add lentils to 4 cups of water bring to a boil boil for 3-4 minutes strain lentils cook onion and garlic in oil until onion clear add lentils tomatoes, carrots, tomato paste, water, pepper 7. 8. simmer for 2 hrs Makes 12 servings. 190kcal per serving.

2 1/2

cups lentils

8 oz tomatoes, diced 1 onion, chopped

1 can tomato paste 4 1 carrots, diced tsp black pepper

2 tablespoon olive oil 2 1/8 clove garlic cup oregano

Red Pepper Soup

Directions 1. 2. 3. 4. Put the peppers in a large saucepan, with the onion and garlic. Add the tomatoes, water and bouillon cube. Bring to a boil, stirring well. Reduce the heat to a simmer and cook for 20 minutes. 5. Drain, reserving the liquid and vegetables separately. 6. Blend the vegetables in a food processor until smooth. 7. 8. 9. 2 1/2 red peppers, seeded and sliced 1 2 14 2 1/2 1 2 1 onion, sliced garlic cloves, crushed oz diced tomatoes cups water vegetable bouillon cube tbsp fresh basil, chopped tsp hot sauce

Return the vegetable puree to a clean saucepan with the reserved cooking liquid. Add the basil and hot sauce and heat through until hot Makes 4 servings. 50kcal per serving

Poha chidva

Ingredients 2 tsp oil 1/4 tsp mustard seeds ( rai / sarson) 2 green chillies , slit lengthwise 6 to 8 curry leaves (kadi patta) 2 Pinches asafoetida (hing) 1 tsp turmeric powder (haldi) 1 cup quick cooking rolled oats, roasted 1/2 cup beaten rice (poha) , roasted 1 urad dal (split black lentils) , roasted and crushed 1/4 cup roasted chana dal (daria) 1 tsp powdered sugar salt to taste Method 1. Heat the oil in a non-stick pan, add the mustard seeds, green chillies and curry leaves. 2. When the seeds crackle, add the asafoetida and turmeric powder and mix well. 3. Add the oats, poha, papad, chana dal, sugar and salt and toss well. Cool and store in an air-tight container. 4. Makes 4 servings, 147kcal per serving 5.

Barley Soup
The ideal way to start an italian meal, this soup is loaded with health and taste. Fibre-rich barley is a key ingredient in this soup while the use of vegetable stock and other veggies enhances its health profile. Red chilli flakes spice up the soup, but always add it at the end lest the soup becomes over spicy. Adding cheese to hot soup causes it to melt and mix in well with soup thereby pepping up the flavour what more can i say, taste it and youll believe me!

Ingredients
2 tsp oil 2 tbsp finely chopped onions 1/2 tsp finely chopped garlic (lehsun) 4 cups vegetable stock 2 tbsp chopped carrots 3 tbsp tomato puree 1 tbsp chopped tomatoes
salt to taste

2 tbsp cooked barley (jau) 3 tbsp cooked macaroni 1/4 cup finely chopped spinach (palak) 1/2 tsp dried oregano 1/2 tsp dry red chilli flakes (paprika)

For The Garnish

1 tbsp grated mozzrella cheese 1. 2. Heat the oil in a deep non-stick pan, add the onions and garlic and saut over a medium flame for 2 to 3 minutes, while stirring continuously. Add the vegetable stock, carrots, tomato pure, tomatoes and salt, mix well and simmer for 5 to 7 minutes.

3. 4. 5. 6.

Add the barley and macaroni, mix well and simmer for another minute. Remove from the flame, add the oregano and red chilli flakes and mix well. Serve immediately garnished with cheese. Makes 4 servings, 83kcal per serving

Handy tip

1.

To cook barley and macaroni, boil a vesselful of water, add the barley and macaroni and boil for 10 to 15 minutes or till they are cooked. Refresh them using cold water, strain and use as required.

Buck Wheat Dhoklas Ingredients

1 cup buckwheat (kutto or kutti no daro) 2 tbsp sanwa millet (sama) 3/4 cup fresh low fat curds (dahi) 1 tsp ginger-green chilli paste 1 tsp oil a pinch of baking soda
salt to taste

Other Ingredients
oil for greasing

For The Garnish

1 tbsp chopped coriander (dhania)

Method
1. 2. 3. 4. 5. 6. 7. Wash and drain the buckwheat. Add the curds and sanwa millet and mix well. Allow to soak for at least 3 hours. Add the ginger-green chilli paste, oil, soda bi-carb and salt and mix well. Pour the batter into a 200 mm. (8") diameter greased thali. Steam for 12 to 15 minutes till the dhoklas are firm. Cool slightly and cut into diamond shaped pieces. Serve hot, garnished with the coriander. Makes 4 servings, 160 kcal per serving