Journalism of Courage
With winter, comes the craving for something warm and comforting. While most people turn to caffeine, many others prefer healthier alternatives. So what better than hot soups, that are not only rich in taste but also nutritious, to warm yourself? Besides satiating your craving, soups also help to soften and warm your stomach, are a high source of fluids and full of healthy fibres. To make your evenings a little more warm and interesting, try these mouthwatering recipes.
Carrot Ginger Soup by Anurudh Khanna, executive chef, The Westin Gurgaon and The Westin Sohna Resort and Spa
Ingredients
6-8 no. – Large carrots
1/4 cup – Olive oil
A pinch of salt
6 cups – Vegetable stock
1 inch – Peeled ginger
Thyme for garnish
1/2 cup – Large onion (chopped)
2 no – Large garlic cloves (chopped)
Black pepper, freshly ground
Method
*Peel and cut the carrots into half-inch rounds. On a rimmed baking sheet, toss the carrots with two tablespoons of olive oil and sprinkle them with salt generously.
*Set an oven rack six to eight inches from the heat source and turn on the broiler. Broil the carrots until they brown and soften, turning them over with a spatula every five minutes or so; this should take 15 to 20 minutes.
*Meanwhile, bring the stock to a boil, add ginger and the sprig of thyme and simmer gently for 15 minutes. Put the onion and the remaining olive oil in a medium stock pot. Brown the onion over medium heat and keep stirring frequently. Add the garlic, and then add the carrots.
*Remove the ginger and thyme from the stock and add the stock to the pot with onions and carrots. Bring to boil and simmer for five to 10 minutes until the carrots are soft enough to puree.
*Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add more stock or water and reheat gently.
*Add salt and pepper to taste. To serve, garnish with chopped fresh thyme.
Spinach Soup by Preety Tyagi, lead health coach and founder of MY22BMI
Ingredients
2 tsp – Olive oil
2 no – Clove
1/2 cup – Medium onion (finely chopped)
1 cup – Potato (white; peeled and cubed)
2 cups – Chicken broth (or vegetable broth; fat-free, low-sodium)
2 cups – Milk (fat-free)
1 bag – Baby spinach
Black pepper (freshly ground, to taste)
Method
*In a large pan, heat the oil. Sauté the garlic, onion, and potato for five minutes.
*Add chicken broth and fat-free milk. Bring to a boil, cover, and simmer for 10 minutes.
*Stir in half the spinach, cover, and simmer for 10 more minutes.
*Cool slightly, and then transfer soup to a blender. Work in two batches, if necessary.
*Serve hot.
“When you make it, you will notice that the soup has a brilliant green colour. That’s because half of the spinach is reserved and blended into the soup after cooking. It’s a great trick that also helps retain all of the nutrients found in fresh spinach. If you wish to keep this soup vegetarian, simply opt for vegetable stock instead of chicken stock,” said Tyagi.
Italian Style Chickpea Soup by Preety Tyagi, lead health coach and founder of MY22BMI
Ingredients
2tbsp – Olive oil
1/2 cup – Onion (minced)
1 no – Garlic clove (minced)
1 stalk – Celery (chopped)
1 no. – Small potato (chopped)
2 1/4 cups – Chickpeas boiled well
1 cup – Chopped tomatoes
3 cups – Water
1-2tbsp – Fresh parsley
1/2tsp – Basil leaves
1/2tsp – Oregano
1/2tsp – Salt
Hot pepper flakes to taste
1 cup – Cooked pasta
Method
*In a large pot, add olive oil, minced onion, garlic and celery, saute on low/medium heat for two minutes.
*Then add potatoes, chickpeas, tomatoes, water and spices simmer on low/medium heat until tender and thickened (approximately 60 minutes).
*In the last 15 minutes, cook the pasta until al dente (firm to bite) then drain well.
*Remove half the cooked soup and blend until smooth, return to the pot, add the pasta and heat until hot. Serve with fresh grated parmesan cheese if desired. Enjoy!
These soup recipes are high in protein, fibre and are extremely nourishing to the body. These also promote weight management.
