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Top 10 Organic Lip-smacking Soups for the Family

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By Dr. Hemapriya, Mylittlemoppet_official

Few things can match the comfort of a warm bowl of soup on a cold winter’s night. As the weather gets colder, our bodies naturally crave simple, warm liquids, and soups are what tick all the right boxes!

According to Ayurveda, winter is the season of the Kapha dosha, and sometimes of aggravated Vata dosha too. The ideal Ayurvedic winter diet pacifies these doshas and includes home-cooked food and warm drinks. Soup is perfect in this regard too, and it also helps to revive a sluggish digestive fire. 

Here are some more benefits of including soups in your family’s diet:

1. Packed with nutrition. Soups are perfect to sneak in a variety of vegetables, especially the ones that are in season. The cooking process of soups ensures that the nutrients stay intact, especially since the cooking water is retained along with the fiber. You can also add proteins and grains to soups to turn them into a full meal.

2. Help manage weight. Obesity is a growing problem these days and is slated to be the next global epidemic. Consuming soups at the start of a meal prevents overeating, as it improves satiety – especially if you include proteins like legumes or lean meat. Studies show that people who regularly eat soup tend to consume lower calories overall.

3. Easy to prepare. If you don’t want to spend too long preparing different dishes for dinner, all you need is a soup that is a meal in itself. Most soups can be left to cook while you do other tasks. You can make soup out of pretty much any ingredient you have at home. Soups are also easy to freeze for later and are perfect for bulk cooking.

4. Improve hydration. Winter means that we tend to sweat less and feel thirsty less often. This means that we may consume less water than our bodies require. Soups ensure that we stay hydrated even during the cold months so that we stay healthy and get our quota of fluids.

5. Boost immunity. Winters are a time when we tend to catch every bug passing by as our defenses come down. Soups help boost immunity since they often use healing ingredients like garlic, onion, spices, and herbs. The hot liquid also offers symptomatic relief if you’re suffering from sniffles.

While soups have a load of benefits, it’s important to make sure that your soups are made the right way. Many commercially available soups are thickened with ingredients like heavy cream, corn starch, or a mix of butter and flour. These are high in calories with little nutrition and can nullify the health benefits of soups. Commercial soups are also generally high in sodium, which can increase the risk for hypertension and kidney disease.

That’s why it’s best to make our own soups at home, using organic ingredients as far as possible. Using organic ingredients ensures that we get all their benefits without the ill effects of pesticides or chemical fertilizers.

Top 10 Lip-Smacking Organic Soups to Try at Home

1. Pumpkin Soup

Ingredients:

Instructions:

  1. Heat ghee in a pan. Add the garlic and sauté for a few seconds.
  2. Add the sliced onions and fry until they turn soft.
  3. Toss in the pumpkin pieces and stir fry for 1-2 minutes.
  4. Add 1½ cups of water followed by salt and black pepper and give a quick stir.
  5. Cover and cook the soup on a low flame till the pumpkin turns soft.
  6. When cool, blend the mix either with a hand blender or in a blender to get a smooth and creamy soup.
  7. Top the warm soup with fresh cream or serve it as it is with some garlic bread for a comforting light meal.

2. Minestrone Soup with Pasta

Ingredients:

Instructions:

  1. Blanch the tomatoes in boiling water for two to three minutes and then immediately plunge them in cold water. The skin will get wrinkly. Remove the skin and roughly dice them. Keep aside.
  2. In a large stock pot, add the olive oil over medium high heat. Add the minced garlic and finely chopped onion and celery. Sauté till the onion and celery are soft and fragrant.
  3. Next, add the carrot and green bean slices and sauté them for a couple of minutes.
  4. Now add the cooked kidney beans (rajma), blanched tomatoes, dried oregano, dried basil, salt and pepper and mix well.
  5. Add the vegetable broth or water and bring it to a boil.
  6. Add the uncooked pasta and reduce the heat to medium. Cook uncovered, stirring frequently, till the pasta is cooked. About 7 to 8 minutes.
  7. Taste it and add more salt if required. If most of the liquid is absorbed in cooking the pasta, add more water or broth to make the soup to the desired consistency.
  8. Add fresh herbs like coriander leaves or Italian basil for a fresh burst of flavors. Serve hot with a sprinkle of grated parmesan cheese.

3. Kidney Beans Soup

Ingredients:

Instructions:

  1. Heat a pressure cooker and melt the butter. Add chopped garlic and sauté for about 30 seconds.
  2. Toss in the onions and stir fry until they turn soft.
  3. Add finely chopped tomato and cook till they turn mushy.
  4. Now add the soaked kidney beans and stir fry for a minute or so. Add 2 cups of water or vegetable broth.
  5. Put on the lid and pressure cook for 2 -3 whistles on a high flame and then simmer for 5-7 minutes.
  6. Turn off the flame and let the steam release on its own. Check if the beans are cooked well, by pressing the cooked beans between thumb and fingers. If it can’t be mashed easily, cook again till done.
  7. Either with the back of a spoon or a hand blender, blend the bean mixture till somewhat smooth.
  8. If required, add ½ cup of water. Turn on the flame and let the soup boil.
  9. Season with salt, black pepper and lemon juice. 
  10. Turn off the flame and serve warm.

4. Red Lentil Fenugreek Soup

Ingredients:

Instructions:

  1. Rinse the red lentils and soak for 10 minutes.
  2. Heat a pan. Add ghee or oil and fry the chopped garlic till the raw smell goes.
  3. Add the chopped onions and fry till soft.
  4. Add the chopped tomato and cook till mushy. 
  5. Toss in the vegetables and fry for a minute or so. 
  6. Finally, add the asafoetida , turmeric powder fenugreek leaves and sauté for few seconds.
  7. Add 1½ cup water. Cover and cook the soup on low heat for 5-7 minutes or until the dal is cooked well and can be mashed easily.
  8. Season with salt and pepper. Serve warm.

5. Broccoli Mushroom Soup

Ingredients:

Instructions:

  1.  In a pan add oil and butter together. Toss in the onions and spring onions and fry.
  2. When the onions are still a little crunchy, add ginger and fry.
  3. Add all the vegetables in this order: carrots mushrooms broccoli and bell peppers, frying each for a few minutes before adding the next. 
  4. When the veggies are almost cooked, add the vegetable broth. Let it boil.
  5. Add all the seasonings and simmer the soup for 15-20 minutes.
  6. If you like, add the corn flour paste for a thicker consistency.
  7. Serve with bread sticks.

6. Sweet Corn Vegetable Soup

Ingredients:

Instructions:

  1. Cook the sweet corn kernels either in a microwave or by boiling on the stove. They can also be steamed in a pressure cooker. Let them cool.
  2. Grind the boiled kernels to a fine puree. You can add a little water if it looks too dry.
  3. Melt butter in a sauce pan. Add the chopped onion and sauté till soft.
  4. Toss in the remaining vegetables and fry till done.
  5. Add 2 cups water and let it come to a boil.
  6. Stir in the sweet corn puree. Let the mix cook for 4-5 minutes on a low to medium flame.
  7. Season the soup with salt and pepper. Stir and cook for another minute. 
  8. Turn off the flame. Serve warm.

7. Immunity Boosting Soup

Ingredients:

Instructions:

  1. Make a slight incision on the tomato skins. Toss them into a pressure cooker along with the potato, garlic, beetroots and 1 and half cups of water.
  2. Cook for about 1-2 whistles and let the steam release on its own from the cooker. Let the vegetables cool completely.
  3. Remove the skin from the tomatoes and blend everything along with the water in which the vegetables were cooked.
  4. Heat oil & butter in a vessel. Add the vegetable puree along with as much water as you want.
  5. Season with salt, pepper & sugar. Mix well and let this boil for 5-8 mins.
  6. Turn off the flame and adjust seasoning if necessary. Serve hot garnished with some coriander leaves.

8. Maize Flakes Soup

Ingredients:

Instructions:

  1. Soak the maize flakes in water with a pinch of salt for 2 minutes. Drain and soak the flakes again in clean water for 10 minutes.
  2. Transfer the soaked maize flakes to a small grinder jar with ½ cup of vegetable stock and grind to a smooth paste.
  3. In a non-stick saucepan, heat butter. Add finely chopped onions and sauté for a minute.
  4. Add the carrots and French beans. Stir fry for another minute or so.
  5. Stir in the maize puree and the remaining vegetable stock with the veggies. Mix well and let the soup to come to a boil.
  6. Season with salt, sugar and black pepper powder. Cook the soup for another 1-2 minutes. Turn off the flame.
  7. Garnish with coriander leaves and serve warm.

9. Tomato Ginger Beetroot Soup

Ingredients:

Instructions:

  1. Cook the chopped veggies with 1 cup water in a pressure cooker on a high flame for 2 whistles. 
  2. Turn off the flame and let the pressure release on its own.
  3. Using a hand blender or food processor, grind the tomato, beetroot and ginger till smooth. 
  4. Strain the blended mixture. Add more water if it’s too thick.
  5. Heat the soup until it boils. Season with salt and pepper and serve warm.

10. Creamy Spinach Soup

Ingredients:

Instructions:

  1. Heat butter in a pan. Add garlic and sauté till the raw smell goes.
  2. Add wheat flour and fry for 2 minutes. Add milk and keep stirring to avoid any lumps.
  3. Let the milk come to a boil. Lower the heat and add black pepper.
  4. Stir in the spinach puree and let the mixture cook for 2-3 minutes, stirring in between.
  5. Add salt, mix well and remove the pan from heat.
  6. Add fresh cream and serve warm.

You can serve restaurant-style thick soups by using ingredients like yogurt or mashed lentils. This ensures the soups remain healthy and nutritious while also tasting and looking good!

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