Soups

How to Make Healthy Winter Moringa Soup

By / Fitpiq Team, Health Tips, Healthy Recipes, Soups, Winter Recipes
MOringa soup

Moringa Soup, a delicious, easy to-make, comforting and highly nutritious. It has huge benefits like anti-inflammatory and immune-strengthening benefits,good for skin,hair.

Drumstickis one of the healthy vegetables that you can include in your diet. It is rich in vitamins, anti oxidants which helps in curing common cold, flu. The anti-inflammatory and anti-bacterial properties of drumstick helps in relieving from asthma, cough, other respiratory problems.

Ingredients-

1.Drumstick- 2 large Drumsticks cut into long pieces & sliced in half

2.Garlic-6-7 clove

3.Onion-1 finely chopped

4.Tofu-200gm

5.Beans-4 tsp chopped

6.Carrot- 1 chopped

7.Green bell peppers-1 chopped

8. salt-as per taste

9. blackpepper-1/2 tsp

10. Mixed herbs-(rosemary,thyme ,oregano)-1/2 tsp

11. 2 teaspoons ghee/oil

Method:-

How to make Morning puree-

  1. In a pressure pan, add 2 cups of moringa stalks or drumsticks
  2. 2.Add enough water to cover the ingredients and pressure cook for 4 whistles (or 5 minutes on low after first whistle)
  3. Mash the moringa and other pressure cooked ingredients in the strainer well using a ladle or large spoon to extract all the pulp through the sieve.
  4. Add water if required to get as much of the pulp
  5. Stir in salt to taste along with ½ teaspoon haldi to the moringa broth and mix well.
  6. Bring to a boil and simmer for just 2-3 minutes.

How to make Moringa soups-

  1. In a Pan add1 tsp oil,6-7 garlic clove minced,saute 200gm tofu.
  2. add chopped onion,beans,carrorts ,green bell peppers.
  3. Mix in moringa puree
  4. add in seasoning like salt,black pepper,mixed herbs.
  5. Serve hot

Nutritional Value:-

Carbs-7.2 gm
Fat-1.9 gm
Protein-6.7gm
calories-71 cal

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How To Prepare Drumstick Soup

By / Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

The drumstick soup recipe is full of essential nutrients, and low-calorie and carbohydrate drumsticks help regulate blood sugar levels, control hypertension, and boost vitality. Butter added to the soup provides the needed energy, and milk helps to strengthen the bones. Drumstick is probably one such vegetable that is loaded with vitamins and is also very healthy. Drumsticks, also known as moringa, are indeed an excellent addition to any diet. The most popular way to consume drumsticks is with meals, but there are plenty of other ways you can incorporate them into your diet and reap their benefits. Drumsticks are highly nutritious, not only for their protein content; they are also packed with beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to chew the leaves well to assimilate the maximum amount of nutrients. Now let’s get to the drumstick soup recipe.

Drumstick Soup Benefits

1. Protecting and nourishing skin and hair

2. Treating edema

3. Preventing and treating cancer

4. Treating stomach complaints

5. Fighting against bacterial diseases

6. Protecting the liver

7. Making bones healthier

8. Treating asthma

9. Protecting against kidney disorders

10. Treating diabetes

11. Improving eye health

Ingredients –

  • 4 – 5 Fresh drumsticks
  • 1 Small size onion, chopped
  • 5 – 6 Garlic cloves
  • 1 Bay leaf
  • 1 Teaspoon black peppercorns
  • 1/4 Cup coriander stalks
  • 1 1/4 Teaspoon rock salt
  • 3 Cup water

Recipe For Drumstick Soup –

  • To prepare the drumstick soup, wash it gently and lightly Peel the drumsticks. Therefor place them on a chalkboard and cut them to approximately 2 inches.
  • Now take some onions, cloves of garlic, and coriander stalks, wash them, and peel and chop them into pieces.
  • Put all the ingredients in a pressure cooker: drumsticks, onions, garlic, bay leaf, coriander stalks, peppercorns, and salt. After that, at last, add water to the pressure cooker and close the lid by allowing for 1-2 whistles.
  • Add water to the pressure cooker and close the lid
  • Allow the steam to escape before opening the lid. Otherwise, it will spill out if you try to open it immediately, so you need to take precautions.
  • Once the mixture cools, lightly transfer it to a mixer or blender and blend until it has a smooth texture.
  • Place the strainer over a bowl and pass the blender mixture through it using a round spoon so you can get a smooth maximum yield.
  • 9. Transfer in a serving bowl, Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
  • Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.

Macros –

  • Calories: 50 kcal
  • Protein: 3.4 grams
  • Carbohydrates: 11 grams
  • Fat:  0.4 grams

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Foxtail millet soup

Foxtail millet mix veg soup

By / Health Tips, Healthy Recipes, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Healthy recipe / M. Jhansi

Millet soup is truly comforting and the soup is fresh, creamy and rich that is perfect for enjoying before lunch or for a hearty dinner. Foxtail millet is a good source of protein, fiber, vitamins and minerals, including magnesium, phosphorus and zinc. It is also gluten free, making it a great choice for people with celiac disease or gluten intolerance.

Health benefits of foxtail millet

Foxtail millet has a number of health benefits, incluing

Reduce the risk of heart disease

Foxtail millet is high in fiber, which can help to lower cholesterol levels an reduce the risk of heart disease.

Controls blood sugar levels :

Foxtail millet is a goo source of magnesium , which can help to regulate blood sugar level. this is especially beneficial for people with diabetes or prediabetes.

Promotes weight loss :

Foxtail millet is a low calorie foo that is high in fiber. this can help you to feel full an satisfied, which can lead to weight loss.

Improves digestion :

Foxtail millet is a goo source of fiber, which can help to improve digestion and prevent constipation.

Boost the immune system :

Foxtail millet is a goo source of antioxidants , which help to boost the immune system an fight off disease.

Ingredients

5 tsp of foxtail millet

½ mix veg [ cauliflower, carrot, beetroot and green peas]

2 medium sized onion

1 tsp minced garlic 

2 tsp veg oil

To taste salt

As needed water

1 tsp mixed herbs

1 tsp chili flakes

½ black pepper power

Instruction

  • Wash the millet 2 to 3 times and soak in water for 10 minutes
  • In the meantime, chop the veggies and keep them aside.
  • Heat a pan with oil and then put the minced garlic in it.
  • Cook it till the raw smell has gone and the garlic becomes golden brown in color and the chopped onion in it and cook it. Till they became translucent.
  • Then add the veggies in it and cook them for 2 to 3 minutes.
  • Then add the millet along with water and salt in it and cover the lid.
  • Cook it for 10 minutes on medium flame.
  • Then mash them and add remaining water, chili flakes and mixed herbs in it.
  • When they start boiling then add the milk and black pepper powder and mix it well
  • Again cook it for just 30 sec to 1 minute and switch off the flame.
  • Now your foxtail millet veggies soup is ready to serve.

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Ragi vegetable soup

How to make Ragi vegetable soup at home

By / Breakfast Recipes, Health Tips, Healthy Recipes, Soups

The Ragi vegetable soup is easy, healthy, and delicious. Ragi vegetable soup is super quick to make. It just takes 20 minutes from start to finish to make a large pot of flavorful and hearty soup. The vegetable soup can be made with any vegetables of your choice. The taste and flavor of the soup depend on the vegetables and spices used, so make the right choices.

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

The Ragi vegetable soup can be made almost every day in the winter, and it is so damn healthy and comforting! It is a bit mild taste-wise, so you can always add more pepper or chili flakes for that kick.
Also, you can add croutons too! So go give this one a try and thank me later.

INGREDIENTS FOR RAGI VEGETABLE SOUP

  • Chopped Onion – 1
  • Carrot – 1/2
  • 5-10 French Beans
  • Some Broccoli
  • Beetroot – 1/2
  • Garlic Clove 2-3
  • Ginger -1/2 Inch
  • Ragi flour -2 tbsp
  • Salt as per taste
  • Olive Oil -1 Teaspoon
  • Water 2- 2½ – Cups
  • 1/4 – Teaspoon black pepper powder
  • Lemon – half
  • fresh corianer leaves

METHOD FOR RAGI VEGETABLE SOUP

  • Wash and peel carrots & beetroot, finely chop and keep it aside
  • Take ginger and garlic clove , crushed it in mortar & pestle.
  • Take green bean, onion and broccoli cut them into fine pieces.
  • Take a cooking pan , add oil and ginger garlic paste , now Add all the veggies and saute them.
  • Now add 2 and 2½ glass of water in pan and salt according to taste.
  • Let it boil for 10 minutes , now add 2 tbsp of ragi flour( dissolved in half cup of water).
  • After completing the cooking time , garnish it with fresh coriander and squeeze of lemon.
  • Healthy Ragi vegetable soup is ready to serve.

MACROS (1 BOWL SOUP)

Protein : 3.8g

Fat : 5.6g

Carbohydrate : 21.6g

Calories : 154kcal

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HOW TO PREPARE VEGETABLE SOUP

By / Health Tips, Healthy Recipes, Soups, Weight Loss Recipes, Winter Recipes

The vegetable soup is easy, healthy, and delicious. Indian vegetable soup is super quick to make. It just takes 20 minutes from start to finish to make a large pot of flavorful and hearty soup. The vegetable soup can be made with any vegetables of your choice. The taste and flavor of the soup depend on the vegetables and spices used, so make the right choices.

The vegetable soup is made almost every day in the winter, and it is so damn healthy and comforting! It is a bit mild taste-wise, so you can always add more pepper or chili flakes for that kick.
Also, you can add croutons too! So go give this one a try and thank me later.

INGREDIENTS FOR VEGETABLE SOUP

  • Chopped Onion – 1
  • Carrot – 1/2
  • Lots of French Bean
  • Some Broccoli
  • Beetroot – 1/2
  • Garlic Clove 2-3
  • Ginger -1/2 Inch
  • Lots of Drumstick
  • Salt as per taste
  • Ghee 1 Teaspoon
  • Water 2- 2½ – Cups
  • 1/4 – Teaspoon black pepper powder

METHOD FOR VEGETABLE SOUP

  • Wash and peel carrots, drumsticks, and beetroot, and cut into equal pieces.
  • Take ginger and garlic clove.
  • Take green bean, onion and broccoli cut them into medium size pieces.
  • Add all the ingredient in to the cooker.
  • Now add 2 and 2½ glass of water in a pressure cooker and ½ tsp salt and ghee.
  • Pressure cook it until 2 whistles.
  • After completing the cooking time let it cool completely.
  • Collect and grind cooked vegetables with the help of a hand blender. Don’t blend it too much. Just slightly is good.
  • Strain the mixture using a strainer. Separate the pulp nicely. Add little water and separate the pulp as much as possible.
  • After straining the pulp and adding tadka to the vegetable soup, heat some oil in the kadhai and sprinkle garlic cloves.
  • Transfer the drumsticks stock to a pan and bring this stock to a boil.
  • Healthy vegetable soup is ready to serve.

MACROS (1 BOWL SOUP)

Protein : 3.8g

Fat : 3.6g

Carbohydrate : 16.6g

Calories : 111kcal

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Chicken proso soup

How to make chicken proso soup

By / Breakfast Recipes, Celiac Disease, Potassium Rich Recipes, Protein Rich Recipes, Soups

Chicken proso Soup isn’t just food, it’s a gastronomic masterpiece. It’s a testament to the art of mindful cooking, where flavors, textures, and nutrition converge in a blissful union. Whether you’re seeking solace on a chilly evening or a soul-warming dish that tantalizes your taste buds, our Chicken proso Soup is your invitation to embark on a memorable journey of culinary pleasure and well-being.

Chicken Proso Soup is rich in protein due to the inclusion of chicken mince. Protein is essential for the repair and growth of tissues, muscle maintenance, and overall body function.Proso Millet, a key ingredient in this soup, provides a good amount of dietary fiber. Fiber aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.

The soup contains various vitamins, including vitamin A from tomatoes, which is vital for eye health and immune function. It also provides vitamin C from vegetables, known for its immune-boosting properties.ngredients like broccoli contribute essential minerals such as potassium, which helps regulate blood pressure, and selenium, which has antioxidant properties.

The combination of protein and fiber in the soup can aid in weight management by promoting satiety and reducing the likelihood of overeating.

You can also try: https://fitpiq.com/bajra-vegetable-soup/,

Ingredients to make soup

  • 1 cup Prossow (Proso Millet)
  • 1 cup water
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons leeks, finely chopped
  • 2-3 baby corns, sliced
  • 1/4 cup button mushrooms, sliced
  • 1/4 cup broccoli florets
  • 150 grams chicken mince
  • Salt to taste
  • Crushed black peppercorn, to taste
  • 1/4 tomato, diced
  • 1/4 cup tomato puree
  • 3-4 cups water (adjust for desired consistency)
  • 2 tablespoons spring onions, chopped (for garnish)

Method to prepare porso chicken soup

Soak the Prossow: Begin by placing 1 cup of Prossow in 1 cup of water. Allow it to soak for 2-3 hours until the millet softens. Afterward, drain any excess water.

Prepare the Soup Base: Heat a large pan or pot over medium heat, and add 1 tablespoon of olive oil. Next, sauté 1 tablespoon of minced garlic for about 1 minute until it becomes fragrant. Following this, stir in the finely chopped leeks and cook for an additional 1-2 minutes until they start to soften.

Add Vegetables: Introduce the sliced baby corns, button mushrooms, and broccoli florets to the pan. Cook for 2-3 minutes, occasionally stirring, until the vegetables begin to soften.

Cook the Chicken: Incorporate 150 grams of chicken mince into the pan. Season it with salt and crushed black peppercorn to your taste. Cook the chicken for 2-3 minutes until it’s browned and no longer pink.

Tomato and Prossow: Add 1/4 diced tomato and 1/4 cup of tomato puree to the pan. Stir well to combine them with the chicken and vegetables. Now, add the soaked Prossow to the mixture.

Add Water and Simmer: Pour in 3-4 cups of water (adjust for your desired consistency). Allow the soup to come to a simmer. Cover the pan and let it cook for 8-10 minutes until the Prossow is tender and the flavors have melded together.

Garnish and Serve: Just before serving, garnish the Prossow Soup with 2 tablespoons of chopped spring onions.

Now, you can enjoy your homemade Prossow Soup, a delicious and nutritious dish with a unique twist using Proso Millet!

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Tomato carrot soup

How to make homemade Tomato carrot soup

By / Soups

Tomato Carrot Soup recipe that looks creamy, delicious, gluten-free, and healthy & colorful. Tomato carrot soup is prepared with roasted tomatoes, carrots, and onions. This homemade soup recipe is the ultimate comfort food!. It’s loaded with flavors from roasted tomatoes, carrots, and onions. It has a smooth, creamy texture and is ready in 30 minutes or less.

Tomato carrot soup comes out perfectly every single time and tastes even better the next day. The roasted carrots also develop extra sweetness in the soup.

Ingredients

4 Large Tomatoes Quartered

2 Large Carrots Peeled & pieces cut

1 Onion Quartered

Two tbsp oil

1 tbsp Coriander leaves

Fresh basil or Fresh parsley – 1 tbsp each (optional)

Salt to taste

Ground Black Pepper – to taste

2 ½ Cups Warm water Or vegetable Stock

Serving 4 people

Method

Firstly, preheat the oven to 425 degrees.

Next, on a sheet pan assemble the ingredients. Drizzle the oil over the vegetables, then add salt and pepper.

Then, roast for 25 minutes in the oven.

Further, place the vegetables in a blender along with the juice and add 2 ½ cups water and fresh herbs to it.

Well, blend the ingredients till it turns into a smooth paste.

Now, pour the blended soup into a saucepan and add spices to it.

Let it simmer for a few minutes. Stir it.

Garnish it with coriander leaves.

Finally, serve warm and enjoy!

It can be served in Predinner or at dinner as well.

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How to make Carrot and Tomato soup Low FODMAP friendly

By / Healthy Recipes, Soups

Carrot and Tomato soup is proof that comfort can be both healthy and delicious. It’s also proof that you don’t always need to work so hard to get the most delicious flavors because sometimes all you need is some decent produce and maybe a little salt and pepper to spruce things up. Here in this article we are sharing a low FODMAP recipe of soup with you. Lets jump onto it.

Question which is generally asked by people – Can I Use Water Instead Of Stock?

Yes. However you should keep in mind that stock adds flavor. Using water instead of stock means you’ll probably need to add more seasoning to make up for it. Salt and pepper are your friends! If you feel like your soup is still missing something then add a splash of (gluten free) soy sauce. O r more easier way is to use Knor’s Vegetable Stock Cubes.

Ingredients

  • 2 tablespoons (30 ml) olive oil
  • 2 teaspoons (3 g)ginger
  • 500 gm carrots, peeled and chopped into 1 inch slices
  • 650 gm tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 500ml vegetable stock
  • 1 bay leaf

Method

  1. In a large cooking pot, add the olive oil on a medium heat. When the oil is hot, add the ginger and carrot. Sautee a minute.
  2. Add the tomatoes, oregano and salt. Stir. Add the vegetable stock, bay leaf and nutritional yeast if using. Stir until fully mixed.
  3. Bring to a boil – cook for about 5 minutes, then reduce heat down to simmer. Cover and let simmer for another 20-25 minutes or until carrots are fork tender.
  4. Remove the pot from the heat and fish out the bay leaf. Use an immersion blender to process until smooth. Season with salt and pepper to taste.
  5. If you don’t own an immersion blender you can can blend up the soup in batches using a blender. Just make sure to be careful when removing the blender lid and open away from your body.
  6. Serve and enjoy!

ENJOY this easy peasy recipe made in just 15-20 mins. You can also try our other Low FODMAP recipes like Potato turnip button, Neer Dosa, Dates Oats Bites etc

Hope you will like our recipe…

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How to make Miso Soup with Vegetable and Bean Sprouts

By / Healthy Recipes, Soups, Winter Recipes

Miso soup with Vegetable and bean sprout is a game changer in your diet plan! It’s still simple to make but is more complex in flavors.I love making this soup when I want something more interesting than just plain miso soup. Plus it’s a great way to use up that bag of bean sprouts that you forgot about in your fridge! 

Be sure to pair this soup with some protein and carbs for a well rounded meal. My favorite pairings are Tofu, Chicken, Boiled eggs, Paneer.

What miso should I use?

People almost exclusively use red miso for certain dishes (I prefer the stronger salty flavor over sweeter white miso). My favorite miso is red or yellow miso without no dashi. However, you can also use awase miso (which is a combination of white and red) for a nice balance between sweet and salty. White miso is better for sauces since it’s a little sweet.

Type of dish – Soup

Cuisine – Japaneese

Dietary Consideration – Vegan/Non Veg (optional)

Season/Occasion – Winter

Serves – 3

Preparation time – 30 mins

INGREDIENTS –

  1. Miso paste 2 tbsp (can use any white/Red/Yellow) – To make this recipe more easier try to opt for readymade paste available at stores.
  2. Tofu/Paneer 20 gm
  3. 1 medium cup Beans Sprouts
  4. Aromatic Herbs as desired
  5. 4 Garlic cloves minced and grated
  6. 2 Star anise
  7. 1 cinnamon stick
  8. 1/2 tsp peppercorns or crushed black pepper powder
  9. Salt as per taste
  10. Olive/Sesame seeds oil 1 tsp
  11. Chilli Sauce
  12. Grated Vegetables 1 cup (Bell peppers, Carrot, Cabbage, olives etc any Vegetable of your choice)
  13. Shredded Chicken 1 cup (optional)
  14. Noodles (optional)

METHOD –

  1. To make the this wonderful soup. Slowly boil the Vegetables in 800 ml water on a medium heat.
  2. Add star anise, cinnamon and Black peppercorns. As soon as the water begins to bubble add salt in it.
  3. Then allow the water to boil on medium to low flame.
  4. Add the Shredded Chicken to the pot and bring to the boil again.
  5. Now add Tofu/Paneer pieces and bring them to boil.
  6. Add the miso paste and stir in the miso paste until it is completely dissolved.
  7. Season with salt and ground black pepper.
  8. Add the Sprouted Beans and simmer for 4-5 minutes.
  9. Add toasted garlic in olive or sesame oil to it and Season again.

Serve the soup in bowls and add the Noodles (optional) and the herbs. If desired serve with a dollop of chilli sauce.

You can also serve this Versatile soup with boiled eggs.

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Hope you like this recipe.

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