Pumpkin-Carrot soup 1 small pumpkin slice,cut into cubes 1 carrot sliced 1 stem of celery 1 small onion sliced 4-5

garlic pods 2 cloves 1/2 " cinnamon 1 Bay leaf 1 tbsp olive oil/butter 1/2 tsp pepper powder/pepper corns salt Method: Heat olive oil in a pot/pan and saute sliced onions and garlic until soft, throw the chopped veggies into the pan and saute for a minute. pour 3-4 cups of water,dry masalas(cinnamon,cloves and bay leaf,pepper corns if using) and cover it and cook until all the vegetables are soft.cool it down,remo ve the bay leaf and blend it into a nice smooth mixture. Heat the mixture again in the pan and add water to get the required consistency. Season it with salt and pepper according to your taste. Serve hot with toasted garlic bread/simple bread. Broccoli and Walnut Soup Ingredients 2 cups chopped broccoli 1/4 cup chopped onions 1 medium potato , boiled and peeled 1 cup milk 1 tbsp oil salt and black pepper (kalimirch) powder to taste For the garnish 2 tbsp chopped walnuts (akhrot) Method Heat the oil in a pan and saut the onions lightly. Add the broccoli and cook gently for a few minutes. Add 3 cups of water and cook until the broccoli is done. Pass through a blender along with the boiled potato and make a pure. Add the milk, salt and pepper and mix well. Serve hot. Capsicum and Bean Sprouts Stir- Fry Soup Ingredients 2 tsp oil 1/2 cup thinly sliced onions 1/2 red capsicum , cut into thin strips 1/2 cup bean sprouts 2 tbsp finely chopped coriander (dhania)

salt and freshly ground black pepper powder to taste For The Garnish 1/4 red capsicum , cut into thin strips a sprig of coriander (dhania) Method Heat the oil in a wok or a non-stick kadhai, add the onions and saut on a hig h flame for a couple of minutes, while stirring continuously. Add the capsicum and bean sprouts and saut for a couple of more minutes, whil e stirring continuously. Add 3 cups of hot water, coriander, salt and pepper, mix well and cook for a nother minute. Serve hot. Chinese Clear Vegetable Soup Ingredients 1 carrot, thinly sliced 3/4 cup cabbage 3 lettuce leaves 3 spring onions with greens 3 sticks celery (ajmoda) 50 gms sliced cauliflower 2 tbsp oil pinch of baking powder a pinch of citric acid (nimbu ka phool) 2 tsp soy sauce salt to taste To Serve chillies in vinegar chilli sauce Method Tear the cabbage and lettuce leaves. Chop the spring onions with the leaves. Cut the celery into about 12 mm. Pieces. Heat the oil thoroughly. Add the vegetables, baking powder and citric acid a nd cook on a high flame for 3 to 4 minutes. Add 5 teacups of boiling water, the soya sauce and salt and boil for 3 to 4 minutes. Serve hot with chillies in vinegar and chilli sauce.

Curd Shorba Ingredients 4 cups fresh low-fat curds 1 tbsp plain flour (maida) 1/4 tsp turmeric powder (haldi) 2 tbsp low-fat milk (99.7% fat-free) 1 tsp oil 1/2 tsp cumin seeds (jeera) 1/4 cup finely chopped onions 2 green chillies , finely chopped

1/2 tsp grated ginger (adrak) , optional 2 to 4 tsp finely chopped tomatoes 1 tbsp finely chopped cucumber For The Garnish 1 tbsp chopped coriander (dhania) Method Beat the curds, plain flour, turmeric powder and milk together. Heat the oil in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the onions, green chillies and ginger and saut fo r a minute. Add the curds mixture and salt, mix well and boil for a few minutes. Add the tomatoes and cucumber, mix well and cook for 1 more minute. Serve hot garnished with coriander. Nutrient values Carbohydrate 12.5 gm. RECIPE SOURCE : per serving Energy Fat Protein 83 cal. 0.1 gm. 8.2 gm. Healthy Soups and SaladsBuy this cookbook

Garlic Vegetable Soup Ingredients 1 cup finely chopped mixed vegetables 1/4 cup chopped onions 2 tsp finely chopped garlic 2 tbsp quick cooking rolled oats 1 tsp oil salt and black pepper (kalimirch) powder to taste For the garnish 2 tbsp chopped coriander (dhania) Method Heat the oil in a non-stick pan, add the onions and garlic and saut till the onions are translucent. Add the vegetables and saut for a few minutes. Add 2 cups of water, salt and pepper and allow it to come to a boil and simm er till the vegetables are tender. Add the oats and simmer for another 5 minutes. Serve hot garnished with the coriander. Green Pea and Corn Soup Ingredients 2 cups fresh green peas 1 cup sweet corn (makai ke dane) 1/2 onion, chopped 1 clove garlic (lehsun), crushed 1 tsp oil salt to taste For serving 1/4 cup low fat milk 1 tsp chopped coriander (dhania)

1 tsp chopped mint leaves (phudina) Method Combine the peas, corn, onion, garlic, salt and 4 cups of water and simmer f or 10 minutes or until tender. cool and blend in a mixer to get a smooth pure. Just before serving, add the milk, coriander, mint and salt and bring to a b oil. Serve hot. Mushroom and Barley Soup Ingredients 1 tbsp olive oil 3/4 cup chopped onions 2 tsp finely chopped garlic (lehsun) 3 1/4 cups mushrooms (khumbh) , stem removed and sliced 1/2 tsp freshly ground black pepper powder salt to taste 4 cups vegetable stock 1 cup soaked and half-cooked barley (jau) 2 tbsp freshly chopped parsley 1/2 tbsp lemon juice Method Soak the barley in enough water for 30 minutes. Drain and keep aside. Boil 3 to 4 cups of water, add the barley and cook on a medium flame for 8 t o 10 mintues or till it is 50% cooked. Strain and keep aside. Heat the oil in a deep non-stick pan, add the onions and garlic and saut on a medium flame for 3 to 4 minutes. Add the mushrooms, pepper and salt and saut on a medium flame for another 5 t o 7 minutes till the mushrooms are tender. Add the vegetable stock, barley and 1 cup of water, mix well and simmer on a slow flame for 10 to 12 minutes or till the barley is completely cooked. Remove from flame, add the parsley and lemon juice and mix well. Serve hot.