Another one of hearty wholesome, healthy, low fat recipe for a full meal soup. Just serve with crusty/garlic bread for a complete meal in itself!
Serves 6
Ingredients :
2 cups dried chick peas, rinsed, drained and boiled (take care not to let them be too mushy)
2 tbsp olive oil
1 medium white onion chopped
1 stick celery chopped
1 carrot chopped
2 cloves garlic minced
1 tsp fresh grated ginger
3 cups vegetable stock
1 tsp cinnamon
1/2 tsp turmeric
4 medium fresh red tomatoes
2 cups of fresh spinach leaves rinsed, drained and roughly chopped
salt and pepper to taste
Method :
1. Heat olive oil in a large saucepan and saute onion, garlic, ginger, celery and carrot for about 3-4 minutes.
2. Add cinnamon and turmeric and cook further for half-a-minute.
3. Add vegetable stock, tomatoes and chickpeas, and salt and pepper. Bring to a boil and let the soup simmer for about 20 minutes.
4. Add spinach and cook further till the spinach is wilted.
5. Ladle in soup bowls and serve with some fresh bread.
Thursday, July 29, 2010
How To Make Vegetable Stock
Vegetable stock is the backbone of a lot of soups. If you have vegetable stock handy, a nice healthy soup can be served quickly, putting in some beans, pasta, vegetables and herbs. You can make a large quantity of vegetable stock and freeze it till you need to make a soup.
There are many different recipes for making this humble stock. You can actually use whatever root veggies you have in hand, going from the pedestrian onion, potato, carrot to a more gourmet route with leeks, celery, et al.
Here's a simple recipe for vegetable stock:
Yields 10 cups of stock
Ingredients:
2 onions chopped
4 potatoes scrubbed and cut in small chunks (don't peel them!)
4 cups of chopped mixed vegetables like carrots, leeks, celery (whatever you have....some recipes include tomatoes too, but I don't like it because it makes the stock a little sour in taste. You can use tomatoes if you like)
a handful of fresh herbs (again go with whatever you have - coriander, parsley, thyme, rosemary, sage....)
a few whole peppercorns
1-2 bay leaf
2 ltr water
Method:
1. Place all the ingredients in a large pan with fitted lid. Bring to a boil and let it simmer covered for an hour or so after the first boil.
2. A speedier way is to put everything in a pressure cooker and let it cook for 15-20 minutes after the first whistle on low flame.
3. Strain the stock in a wire mesh strainer and cool.
There are many different recipes for making this humble stock. You can actually use whatever root veggies you have in hand, going from the pedestrian onion, potato, carrot to a more gourmet route with leeks, celery, et al.
Here's a simple recipe for vegetable stock:
Yields 10 cups of stock
Ingredients:
2 onions chopped
4 potatoes scrubbed and cut in small chunks (don't peel them!)
4 cups of chopped mixed vegetables like carrots, leeks, celery (whatever you have....some recipes include tomatoes too, but I don't like it because it makes the stock a little sour in taste. You can use tomatoes if you like)
a handful of fresh herbs (again go with whatever you have - coriander, parsley, thyme, rosemary, sage....)
a few whole peppercorns
1-2 bay leaf
2 ltr water
Method:
1. Place all the ingredients in a large pan with fitted lid. Bring to a boil and let it simmer covered for an hour or so after the first boil.
2. A speedier way is to put everything in a pressure cooker and let it cook for 15-20 minutes after the first whistle on low flame.
3. Strain the stock in a wire mesh strainer and cool.
Healthy Mixed Vegetable Soup
I love soups per se, but I especially dig the ones which are unpretentious, healthy, low fat, wholesome and easy to make. And that goes for all the cooking I do and the recipes I love to experiment with and post here.
This soup recipe, I'm posting today, fits the bill to the 'T'. Enjoy it during cold winter months, when the vegetables are aplenty because, after all, this is a vegetable soup:))
Serves 6
Ingredients :
1 tbsp light butter (or a mix of olive oil and light butter)
2 tbsp finely chopped french beans/haricot beans (Chop all the vegetables finely since they are not going to be pureed and would stay as they are, in the soup!)
2 tbsp finely chopped (or grated roughly) carrots
2 tbsp finely chopped cabbage
2 tbsp boiled peas
2 tbsp cauliflower flowerettes finely chopped
2 tbsp broccoli flowerettes finely chopped
Note: The beauty of this soup is that you can add/remove the vegetables according to your taste and availability
1 tbsp cornflour dissolved in 1/4 cup water
salt and pepper to taste
1 ltr vegetable stock
Method :
1. Heat the vegetable stock and keep it simmering while you prepare the vegetables.
2. Heat the light butter(or olive oil and butter) in a large saucepan. Now one by one, add the vegetables in this sequence - french beans, cauliflower, broccoli, carrots, peas and cabbage.
3. Stir fry the vegetables giving 45-60 seconds between every new addition.
4. Add the simmering vegetable stock, and bring to a boil. Add the cornflour mixture, stirring continuously to avoid lumps.
5. Cook for 5-7 minutes till the soup turns thick and creamy. Serve in soup bowls along with crusty bread, if you like.
This soup recipe, I'm posting today, fits the bill to the 'T'. Enjoy it during cold winter months, when the vegetables are aplenty because, after all, this is a vegetable soup:))
Serves 6
Ingredients :
1 tbsp light butter (or a mix of olive oil and light butter)
2 tbsp finely chopped french beans/haricot beans (Chop all the vegetables finely since they are not going to be pureed and would stay as they are, in the soup!)
2 tbsp finely chopped (or grated roughly) carrots
2 tbsp finely chopped cabbage
2 tbsp boiled peas
2 tbsp cauliflower flowerettes finely chopped
2 tbsp broccoli flowerettes finely chopped
Note: The beauty of this soup is that you can add/remove the vegetables according to your taste and availability
1 tbsp cornflour dissolved in 1/4 cup water
salt and pepper to taste
1 ltr vegetable stock
Method :
1. Heat the vegetable stock and keep it simmering while you prepare the vegetables.
2. Heat the light butter(or olive oil and butter) in a large saucepan. Now one by one, add the vegetables in this sequence - french beans, cauliflower, broccoli, carrots, peas and cabbage.
3. Stir fry the vegetables giving 45-60 seconds between every new addition.
4. Add the simmering vegetable stock, and bring to a boil. Add the cornflour mixture, stirring continuously to avoid lumps.
5. Cook for 5-7 minutes till the soup turns thick and creamy. Serve in soup bowls along with crusty bread, if you like.
Tuesday, July 27, 2010
Low Fat Mushroom and Brown Rice Soup
This is one of my most favorites soups......comfort food, if you like. I love the use of left over cooked brown rice. The chewy rice makes the soup very filling. So, one just needs to add some green salad and fresh crusty bread and that takes care of the dinner time! AND it is healthy, low fat, wholesome, tasty and easy.....need I say more?
Yields 4 big helpings
Ingredients :
1 tbsp olive oil
400 gm white fresh button mushroom slices thinly
1 big white onion chopped finely
1 cup carrots shredded/cut into matchsticks
1 Garlic clove crushed
1 tsp any dried herbs you have at hand - thyme, basil, oregano, parsley - all work well here
1 litre vegetable stock or 2 stock cubes dissolved in water
3/4 cup(more if you like!) leftover cooked brown rice (you can use cooked red kidney beans or fresh corn too in case you don't have leftover brown rice. DON'T use white rice. It will make the soup gooey and mushy)
salt and pepper to taste
Method :
1. Mix 2 cup water with vegetable stock and bring to a boil on high heat.
2. Meanwhile, in a fairly large saucepan, heat olive oil on high and add chopped onions and garlic. Cook for 2-3 minutes till the onions turn pink.
3. Add carrots and stir fry on high heat for about a minute, before adding mushrooms. Again stir fry the vegetables for a minute or so and then add brown rice(if you are using red kidney beans/corn, add them after onions and garlic)
4. Stir in dried herbs, salt and pepper.
5. Add the stock(which should be boiling hot by now) and bring the whole mixture to a boil and let it simmer for about 10 minutes.
Serving suggestion: serve with warm crusty bread and a simple green salad to complete the meal.
Adapted from: Some old issue of Good Housekeeping. I have played around with the original recipe a little bit to suit my preferences.
Yields 4 big helpings
Ingredients :
1 tbsp olive oil
400 gm white fresh button mushroom slices thinly
1 big white onion chopped finely
1 cup carrots shredded/cut into matchsticks
1 Garlic clove crushed
1 tsp any dried herbs you have at hand - thyme, basil, oregano, parsley - all work well here
1 litre vegetable stock or 2 stock cubes dissolved in water
3/4 cup(more if you like!) leftover cooked brown rice (you can use cooked red kidney beans or fresh corn too in case you don't have leftover brown rice. DON'T use white rice. It will make the soup gooey and mushy)
salt and pepper to taste
Method :
1. Mix 2 cup water with vegetable stock and bring to a boil on high heat.
2. Meanwhile, in a fairly large saucepan, heat olive oil on high and add chopped onions and garlic. Cook for 2-3 minutes till the onions turn pink.
3. Add carrots and stir fry on high heat for about a minute, before adding mushrooms. Again stir fry the vegetables for a minute or so and then add brown rice(if you are using red kidney beans/corn, add them after onions and garlic)
4. Stir in dried herbs, salt and pepper.
5. Add the stock(which should be boiling hot by now) and bring the whole mixture to a boil and let it simmer for about 10 minutes.
Serving suggestion: serve with warm crusty bread and a simple green salad to complete the meal.
Adapted from: Some old issue of Good Housekeeping. I have played around with the original recipe a little bit to suit my preferences.
Creamy low fat Mushroom soup
There are times when I want to have a soup but not the tangy type, with vegetable stock or tomatoes which are the most common soup bases. It's at times like these that I love to have a thick creamy mushroom soup. I love mushrooms, in any form or recipe. I think they elevate a very simple dish to something gourmet. Of course, they are good source of proteins and are very low in calories. A perfect healthy low fat vegetable!
Most of the mushroom soup recipes are loaded with Margarine, butter, plain flour etc, which most people who are looking for low calorie versions avoid. But not to worry. Try my version of the conventional recipes for a creamy yet low fat mushroom soup.
Serves 4
Ingredients :
100 gm button mushrooms, fresh white ones, chopped finely
1 big onion chopped finely
4 cups water
2 cups skim milk
1 1/2 tbsp low fat butter ( I usually use a combination of half olive oil and half low fat butter, which reduces the fat content even further)
1/2" piece of ginger chopped finely
some chopped spring onions for garnishing
1 tbsp cornflour dissolved in 1/4 cup cold water
Method :
1. Heat 1 tbsp low fat butter (or the combination of olive oil and low fat butter, if using) in a sauce pan. Add onions and ginger to it and cook on low flame till the onions turn transparent (about 2 minutes). Avoid browning the onions.
2. Add milk and water, and bring to a boil. Let it simmer for around 3-4 minutes. Strain the mixture in a wire mesh and keep aside.
3. Saute mushrooms in remaining 1/2 tbsp of low fat butter for 2-3 minutes on medium flame. Once they are cooked\, add milk-water mixture and bring again to a boil. Add cornflour dissolved in water at this stage and let it cook on low flame, stirring frequently so that cornflour is mixed smoothly in the soup.
4. Cook the soup till it turns creamy (about 3-5 minutes).
5. Ladle the soup in bowls and serve garnished with a few chopped spring onions.
Most of the mushroom soup recipes are loaded with Margarine, butter, plain flour etc, which most people who are looking for low calorie versions avoid. But not to worry. Try my version of the conventional recipes for a creamy yet low fat mushroom soup.
Serves 4
Ingredients :
100 gm button mushrooms, fresh white ones, chopped finely
1 big onion chopped finely
4 cups water
2 cups skim milk
1 1/2 tbsp low fat butter ( I usually use a combination of half olive oil and half low fat butter, which reduces the fat content even further)
1/2" piece of ginger chopped finely
some chopped spring onions for garnishing
1 tbsp cornflour dissolved in 1/4 cup cold water
Method :
1. Heat 1 tbsp low fat butter (or the combination of olive oil and low fat butter, if using) in a sauce pan. Add onions and ginger to it and cook on low flame till the onions turn transparent (about 2 minutes). Avoid browning the onions.
2. Add milk and water, and bring to a boil. Let it simmer for around 3-4 minutes. Strain the mixture in a wire mesh and keep aside.
3. Saute mushrooms in remaining 1/2 tbsp of low fat butter for 2-3 minutes on medium flame. Once they are cooked\, add milk-water mixture and bring again to a boil. Add cornflour dissolved in water at this stage and let it cook on low flame, stirring frequently so that cornflour is mixed smoothly in the soup.
4. Cook the soup till it turns creamy (about 3-5 minutes).
5. Ladle the soup in bowls and serve garnished with a few chopped spring onions.
Monday, July 26, 2010
Minestrone Soup
If you are familiar with Italian cuisine, you would have, no doubt, heard of and tasted Minestrone Soup. It is healthy, low fat, wholesome and yummy. What I like most about this soup (and nearly all Italian cooking!) is that you can vary the ingredients and their quantities according to what you like or have in you kitchen at that particular time.
I've tried making this soup both as per the conventional version, which takes a long time and the quicker way which of course, I thoroughly approve of :) The taste does not suffer a bit and you don't have to slog at all.
Here is the recipe for Easy Minestrone Soup.
Serves 6
Ingredients:
1 carrot grated
1 turnip grated
1 cup shredded cabbage
1 white onion grated
1/2 cup fresh/frozen shelled peas
1 tbsp olive oil
1/4 cup any small pasta you like - macaroni/shell/arzo whatever - I have even used whole wheat spaghetti!
500 gm fairly large red tomatoes chopped roughly
1000 ml water/veg stock
a handful of whatever fresh/dried herbs you fancy - basil, oregano, parsley, thyme....
note : if you are using dried herbs, limit the total quantity to maximum of 2 tbsp or as per your taste
salt and freshly grated black pepper as per taste
Grated Parmesan cheese for garnish
Method:
1. Heat olive oil in a large pan and saute the grated onion for about a minute, stirring frequently.
2. Add all the other ingredients except cheese & pasta.
3. Fill the pan with water/veg stock and bring to a boil. Simmer covered for 20 minutes.
4. Add pasta, and simmer for another 10-15 minutes or until the pasta is cooked.
5. Adjust seasoning, and ladle in soup bowls.
6. Garnish with grated Parmesan cheese. Serve it with lots of crusty garlic bread on the side for a complete meal.
I've tried making this soup both as per the conventional version, which takes a long time and the quicker way which of course, I thoroughly approve of :) The taste does not suffer a bit and you don't have to slog at all.
Here is the recipe for Easy Minestrone Soup.
Serves 6
Ingredients:
1 carrot grated
1 turnip grated
1 cup shredded cabbage
1 white onion grated
1/2 cup fresh/frozen shelled peas
1 tbsp olive oil
1/4 cup any small pasta you like - macaroni/shell/arzo whatever - I have even used whole wheat spaghetti!
500 gm fairly large red tomatoes chopped roughly
1000 ml water/veg stock
a handful of whatever fresh/dried herbs you fancy - basil, oregano, parsley, thyme....
note : if you are using dried herbs, limit the total quantity to maximum of 2 tbsp or as per your taste
salt and freshly grated black pepper as per taste
Grated Parmesan cheese for garnish
Method:
1. Heat olive oil in a large pan and saute the grated onion for about a minute, stirring frequently.
2. Add all the other ingredients except cheese & pasta.
3. Fill the pan with water/veg stock and bring to a boil. Simmer covered for 20 minutes.
4. Add pasta, and simmer for another 10-15 minutes or until the pasta is cooked.
5. Adjust seasoning, and ladle in soup bowls.
6. Garnish with grated Parmesan cheese. Serve it with lots of crusty garlic bread on the side for a complete meal.
Velvety Spinach Soup
By far, this is my most preferred way of including spinach in our meals. The recipe by itself is so simple, wholesome, healthy and low fat. Just what this blog is all about!
Serves 6
Ingredients :
500 gm Spinach leaves, picked, washed and roughly chopped.
1/2 cup water (less may be needed, since they are washed and need very little water to cook)
1 1/2 cup skim milk
salt and freshly ground pepper to taste
crumbled cottage cheese/ grated processes cheese/ butter to garnish
Method:
1. Put the freshly washed spinach leaves along with water in a large saucepan with fitted lid (or pressure cooker), and cook for 10 minutes on low heat after first boil. You may just need one whistle in pressure cooker to wilt them.
2. Cool and blend in a blend to a fine smooth paste.
3. Return to heat, adding milk, salt and pepper. Heat thoroughly.
(note: depending on your preference, you may want to adjust the quantity of milk used)
4. Ladle the soup into bowls. Serve immediately garnished with a tablespoon of freshly crumbled cottage cheese/some slivers of grated cheese, or a dollop of cream/butter, as per your choice. You can serve this soup with soup sticks/crusty garlic bread.
Serves 6
Ingredients :
500 gm Spinach leaves, picked, washed and roughly chopped.
1/2 cup water (less may be needed, since they are washed and need very little water to cook)
1 1/2 cup skim milk
salt and freshly ground pepper to taste
crumbled cottage cheese/ grated processes cheese/ butter to garnish
Method:
1. Put the freshly washed spinach leaves along with water in a large saucepan with fitted lid (or pressure cooker), and cook for 10 minutes on low heat after first boil. You may just need one whistle in pressure cooker to wilt them.
2. Cool and blend in a blend to a fine smooth paste.
3. Return to heat, adding milk, salt and pepper. Heat thoroughly.
(note: depending on your preference, you may want to adjust the quantity of milk used)
4. Ladle the soup into bowls. Serve immediately garnished with a tablespoon of freshly crumbled cottage cheese/some slivers of grated cheese, or a dollop of cream/butter, as per your choice. You can serve this soup with soup sticks/crusty garlic bread.
Tomato And Carrot Soup
There are a zillion variations of the humble tomato soup, as per the cuisine you are picking it up from. But it is part of almost all the popular cuisines of the world, be it Italian, Indian, French, Spanish, Chinese, Mexican....
I almost never make the tomato soup with just tomatoes. In my constant endeavors to modify the recipes and include whatever I can to make the dish more sumptuous and healthy, I add carrots to the simple tomato soup. Kids love it and mama is happy to sneak in nutritious carrots:)
Serves 4
Ingredients:
500 gm fairly large red tomatoes, washed
2 large carrots, scrubbed (avoid pealing them as the skin contains a lot of nutrients), and cut in 1 inch rounds
3-3 1/2 cups of water
2 tsp fresh/dried basil leaves chopped/crushed (dried works perfectly fine for this recipe)
2 tsp jaggery powder/light brown sugar
1 cup skim milk
salt and pepper to taste
some grated processed cheese to garnish(optional)
Method :
1. Place tomatoes, carrots, and water in a large sauce pan with fitted lid(you may use pressure cooker). Water should be enough to cover the vegetables nicely. Cook on high heat and after one boil, close the lid and simmer for 15-20 minutes. Alternatively, give one whistle in pressure cooker and turn down the heat to simmer for 10-15 minutes.
2. Cool the mix and blend to a puree in the blender. Pass through a thin nylon/aluminium mesh sieve to remove any 'debris' from the puree.
3. Reheat the puree in a sauce pan adding 1 cup of water(thin the soup to your desired consistency), add fresh/dried basil, jaggery/brown sugar, and salt and pepper, and heat thoroughly. Just before taking it off heat, add the milk and mix.
4. Ladle the soup in bowls and add a few slivers of grated cheese, if you desire. Serve the soup with some crusty garlic bread of soup sticks. Enjoy!
I almost never make the tomato soup with just tomatoes. In my constant endeavors to modify the recipes and include whatever I can to make the dish more sumptuous and healthy, I add carrots to the simple tomato soup. Kids love it and mama is happy to sneak in nutritious carrots:)
Serves 4
Ingredients:
500 gm fairly large red tomatoes, washed
2 large carrots, scrubbed (avoid pealing them as the skin contains a lot of nutrients), and cut in 1 inch rounds
3-3 1/2 cups of water
2 tsp fresh/dried basil leaves chopped/crushed (dried works perfectly fine for this recipe)
2 tsp jaggery powder/light brown sugar
1 cup skim milk
salt and pepper to taste
some grated processed cheese to garnish(optional)
Method :
1. Place tomatoes, carrots, and water in a large sauce pan with fitted lid(you may use pressure cooker). Water should be enough to cover the vegetables nicely. Cook on high heat and after one boil, close the lid and simmer for 15-20 minutes. Alternatively, give one whistle in pressure cooker and turn down the heat to simmer for 10-15 minutes.
2. Cool the mix and blend to a puree in the blender. Pass through a thin nylon/aluminium mesh sieve to remove any 'debris' from the puree.
3. Reheat the puree in a sauce pan adding 1 cup of water(thin the soup to your desired consistency), add fresh/dried basil, jaggery/brown sugar, and salt and pepper, and heat thoroughly. Just before taking it off heat, add the milk and mix.
4. Ladle the soup in bowls and add a few slivers of grated cheese, if you desire. Serve the soup with some crusty garlic bread of soup sticks. Enjoy!
Friday, July 23, 2010
Potato and Leek Soup
I love soups.....so does my family:) I mean they can be such a great addition to the dinner menu. Make a soup, a hearty salad and some good crusty bread, and.....you are done.....AND everyone is happy:))
Here's another favorite, which is again Healthy, low fat, tasty and easy!
Serves 4-6
Ingredients :
3 leeks cleaned and sliced thinly
250 gm potato peeled and cubed
700 ml water/veg stock
1 tbsp light butter & 1 tbsp olive oil
300 ml skim milk
snipped chives/spring onions to garnish
Method :
1. Melt the light butter in the saucepan and add olive oil to it.
2. Saute sliced leeks on high flame for 3-4 minutes.
3. Add diced potatoes, water/stock, bring to boil and cover to simmer for 20 minutes.
4. Leave it to cool, then blend it in a blender to a smooth puree.
Note: Since leeks can be quite 'fibry' I like to pass the puree through a nylon seive before returning it to heat.
5. Reheat the puree, add milk to it, and the seasoning(salt and pepper).
6. Ladle the soup into soup bowls, garnishing with snipped chives/spring onions and some garted parmesan (if you like).
Here's another favorite, which is again Healthy, low fat, tasty and easy!
Serves 4-6
Ingredients :
3 leeks cleaned and sliced thinly
250 gm potato peeled and cubed
700 ml water/veg stock
1 tbsp light butter & 1 tbsp olive oil
300 ml skim milk
snipped chives/spring onions to garnish
Method :
1. Melt the light butter in the saucepan and add olive oil to it.
2. Saute sliced leeks on high flame for 3-4 minutes.
3. Add diced potatoes, water/stock, bring to boil and cover to simmer for 20 minutes.
4. Leave it to cool, then blend it in a blender to a smooth puree.
Note: Since leeks can be quite 'fibry' I like to pass the puree through a nylon seive before returning it to heat.
5. Reheat the puree, add milk to it, and the seasoning(salt and pepper).
6. Ladle the soup into soup bowls, garnishing with snipped chives/spring onions and some garted parmesan (if you like).
Creamy Pumpkin Soup
This soup is a family favorite for cold wintry nights. The soup is creamy and smooth BUT 'creamy' does NOT mean adding lots of cream and fat! Read on, to find out how to make this delicious and easy soup.
Healthy, Low fat and Tasty!
Serves 4-6
Ingredients :
500 gm Pumpkin peeled, cleaned and cubed
1 large white onion chopped finely
1 clove garlic minced
1 lt water/veg stock
500 ml skim milk
1 pinch grated nutmeg
grated parmesan cheese to garnish
salt and pepper as per taste
1 tbsp light(low fat) butter & 1 tbsp olive oil
Method:
1. In a large saucepan, melt the light butter and add olive oil. Keep the flame low so that the butter doesn't burn.
2. Add chopped onion and cook till it turns pink. Don't let it trun brown. Add garlic and cook for 30 seconds on low.
3. Add pumpkin pieces and stir-fry on high heat for 2 minutes. Add the water/veg stock, bring it to a boil, close the lid and simmer for 20 minutes or till the time pumpkin has become mushy.
4. Cool the mixture and blend to a smooth puree in the blender.
5. Heat the puree in a pan again, adding milk. Also add grated nutmeg and seasoning(salt and pepper).
6. Ladle the creamy soup into soup bowls and serve garnished with grated parmesan.
Healthy, Low fat and Tasty!
Serves 4-6
Ingredients :
500 gm Pumpkin peeled, cleaned and cubed
1 large white onion chopped finely
1 clove garlic minced
1 lt water/veg stock
500 ml skim milk
1 pinch grated nutmeg
grated parmesan cheese to garnish
salt and pepper as per taste
1 tbsp light(low fat) butter & 1 tbsp olive oil
Method:
1. In a large saucepan, melt the light butter and add olive oil. Keep the flame low so that the butter doesn't burn.
2. Add chopped onion and cook till it turns pink. Don't let it trun brown. Add garlic and cook for 30 seconds on low.
3. Add pumpkin pieces and stir-fry on high heat for 2 minutes. Add the water/veg stock, bring it to a boil, close the lid and simmer for 20 minutes or till the time pumpkin has become mushy.
4. Cool the mixture and blend to a smooth puree in the blender.
5. Heat the puree in a pan again, adding milk. Also add grated nutmeg and seasoning(salt and pepper).
6. Ladle the creamy soup into soup bowls and serve garnished with grated parmesan.
Wednesday, July 21, 2010
Low Fat Chocolate Brownies
Who doesn't LOVE Brownies? That dense gooey chocolatey taste is a comfort eat (with a hop cuppa coffee). I love ordering coffee with choc brownie at the caffe. The ONLY flip side is when you look at the nutritional information and those amounts mentioned under 'fats and saturated fats'. It takes away half the 'comfort' of eating brownie, and makes you, well, uncomfortable, and one wished for low fat versions of the same. Not anymore though!
I discovered this lovely easy recipe for healthy low fat brownie and haven't felt guilty about having one ever after that. The better half and the kids love it too. So, a keeper all the way!
Ingredients:
1/2 cup all purpose flour
1/3 cup unsweentened cocoa powder, sifted
1/4 tsp baking powder
1/8 tsp salt
2/3 cup dark brown sugar
1/4 cup canola oil
1 egg
1 egg white
1 tsp vanilla
1 cup chopped walnuts
1/4 mini choco chips (optional)
Method -
1. Heat oven to 360 F (176.6. C). Coat baking pan with cooking spray.
2. Combine flour, cocoa, baking powder and salt.
3. Put sugar, oil, egg and egg white and vanilla in small bowl. Whisk and pour into flour mixture and stir walnuts & choco chips (if using). Batter would be very stiff!
4. Spread batter in prepared pan, put in oven and bake 20 to 22 minutes or until firm at edges and wooden pick inserted off centre comes out with a few moist crumbs.
5. Cool completely. Cut in bars and ENJOY!!
I discovered this lovely easy recipe for healthy low fat brownie and haven't felt guilty about having one ever after that. The better half and the kids love it too. So, a keeper all the way!
Ingredients:
1/2 cup all purpose flour
1/3 cup unsweentened cocoa powder, sifted
1/4 tsp baking powder
1/8 tsp salt
2/3 cup dark brown sugar
1/4 cup canola oil
1 egg
1 egg white
1 tsp vanilla
1 cup chopped walnuts
1/4 mini choco chips (optional)
Method -
1. Heat oven to 360 F (176.6. C). Coat baking pan with cooking spray.
2. Combine flour, cocoa, baking powder and salt.
3. Put sugar, oil, egg and egg white and vanilla in small bowl. Whisk and pour into flour mixture and stir walnuts & choco chips (if using). Batter would be very stiff!
4. Spread batter in prepared pan, put in oven and bake 20 to 22 minutes or until firm at edges and wooden pick inserted off centre comes out with a few moist crumbs.
5. Cool completely. Cut in bars and ENJOY!!
Whole Wheat Carrot and Pineapple Cake
I have shied away from baking throughout my cooking years, and only started tentatively only a year and-a-half back. One of the main reasons was the kind of recipes available. All that cream, butter, margarine etc. made me groan and stay away!
But thankfully, nowadays we have so many recipes of whole wheat healthy low fat cakes, that it is overwhelming.
Below I give one of my top favorites at present (the ranking keeps on changing as I discover newer ones!). I especially love the softness it manages to achieve despite being low fat and whole wheat(which is denser than plain flour)
Ingredients
2 cups Whole wheat Flour
1 teaspoon Baking Powder
1 1/2 teaspoons Baking Soda
½ teaspoon sea salt OR common salt
2 teaspoons Cinnamon
3/4 cup oil
3/4 cup Honey
1 full egg
3 Egg Whites
½ tsp grated ginger
½ tsp grated nutmeg
2 cups grated Carrots
1 cup crushed/Chopped in small pieces, canned pineapple, drained, OR
Dried Pineapple (just soak dried pineapple in a little water for 5 minutes)
1/2 cup chopped Walnuts
½ cup (or a little more) Water
Optional : 1. You can also add raisins, dried blueberries or any other dried candied fruit you like
2. You may want to substitute carrot completely or partially with peeled and grated apples to an amazing softness and flavor to the cake.
Method : Preheat Oven to 350 degrees F (168 degrees C approx.)
1. Combine all dry ingredients in a large mixing glass bowl.
2. Add oil, honey, and egg and egg white in the same bowl. Mix well to remove any lumps.
3. Stir in the goodies – carrots, apples(if using), pineapple (you can add dried pineapple with the water it soaked in. Just reduce the quantity of water given separately), walnuts, raisins, or whatever takes your fancy
4. Now, add the water only till the batter reaches a thick pouring consistency. (You may have to add a little more water than mentioned or reduce the quantity, depending on the fruits you are using)
5. Bake in a square greased and dusted 9-inch cake pan for 35-40 minutes.
6. Check for doneness using a toothpick in the centre of the cake (a clean one means, you are done!)
7. Cool completely on wire rack, and cut into pieces and ENJOY!
But thankfully, nowadays we have so many recipes of whole wheat healthy low fat cakes, that it is overwhelming.
Below I give one of my top favorites at present (the ranking keeps on changing as I discover newer ones!). I especially love the softness it manages to achieve despite being low fat and whole wheat(which is denser than plain flour)
Ingredients
2 cups Whole wheat Flour
1 teaspoon Baking Powder
1 1/2 teaspoons Baking Soda
½ teaspoon sea salt OR common salt
2 teaspoons Cinnamon
3/4 cup oil
3/4 cup Honey
1 full egg
3 Egg Whites
½ tsp grated ginger
½ tsp grated nutmeg
2 cups grated Carrots
1 cup crushed/Chopped in small pieces, canned pineapple, drained, OR
Dried Pineapple (just soak dried pineapple in a little water for 5 minutes)
1/2 cup chopped Walnuts
½ cup (or a little more) Water
Optional : 1. You can also add raisins, dried blueberries or any other dried candied fruit you like
2. You may want to substitute carrot completely or partially with peeled and grated apples to an amazing softness and flavor to the cake.
Method : Preheat Oven to 350 degrees F (168 degrees C approx.)
1. Combine all dry ingredients in a large mixing glass bowl.
2. Add oil, honey, and egg and egg white in the same bowl. Mix well to remove any lumps.
3. Stir in the goodies – carrots, apples(if using), pineapple (you can add dried pineapple with the water it soaked in. Just reduce the quantity of water given separately), walnuts, raisins, or whatever takes your fancy
4. Now, add the water only till the batter reaches a thick pouring consistency. (You may have to add a little more water than mentioned or reduce the quantity, depending on the fruits you are using)
5. Bake in a square greased and dusted 9-inch cake pan for 35-40 minutes.
6. Check for doneness using a toothpick in the centre of the cake (a clean one means, you are done!)
7. Cool completely on wire rack, and cut into pieces and ENJOY!
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