SUMMER SOUPS AND SALADS

On The Lighter Side

Soups and clear broths accompanied by salads are a very satisfying meal especially when it begins to get hot. Simple to prepare, they are easy on the pocket and light on the stomach too!
It's no secret that we tend to ingest too many calories, too much saturated fat, and too much sugar. A raw food diet is low in sodium and saturated fat, and high in magnesium, potassium, folate, fibre and antioxidants. While we are aware of the goodness of raw food, many of us find it tedious to eat salads everyday unless someone peps it up for us. If you use a little imagination you can add interest to your meal yourself just by juggling ingredients and mixing them with unusual dressings. .

We’ve created a simple menu of soup and salad that you can serve with garlic bread or a grilled sandwich to make a complete meal. Toss out the heavy gravies and go light this season!



GARLIC VEGETABLE SOUP

Serves this low calorie soup, all laden with nourishing vegetables, with warm whole wheat pita bread to square up your`11111 meal.

Preparation time : 10 minutes. Cooking time : 15 minutes. Serves 2.

1 cup mixed vegetables (carrots, French beans, cauliflower, peas, baby corn), finely chopped
2 tsp finely chopped garlic(lehsun)
¼ cup finely chopped onions
2 tbsp quick cooking rolled oats
1 tsp oil
salt and pepper to taste

For the garnish
2 tbsp chopped coriander (dhania)

1.Heat the oil in a pan, add the onions and garlic and sauté till the onions are translucent.
2.Add the vegetables and sauté for a few minutes.
3.Add 2 cups of water and salt and pepper. Allow it to come to a boil and simmer till the vegetables are tender.
4.Add thef oats and simmer for another 5 minutes.
Serve hot garnished with the coriander.


Moong Osaman

This tangy and light soup works best for detoxification. Moong is easily digestible and this soup contains no spices and little oil. It just has a mild flavouring of curry leaves and lemon juice etc.

Preparation Time: 5 minutes. Cooking Time: 20 minutes. Serves 4.

¼ cup moong (whole green gram)
1 tsp oil
¼ tsp cumin seeds (jeera)
4 to 5 curry leaves (kadi patta)
¼ tsp asafoetida (hing)
Salt to taste
2 tsp lemon juice

For the garnish
2 tbsp finely chopped coriander (dhania)

1. Clean and wash the moong, add 4½ cups of water and pressure for 3 to 4 whistles.
2. Allow the steam to escape before opening the lid.
3. Heat the oil in a deep pan and add the cumin seeds.
4. When the seeds crackle, add the curry leaves, asafoetida and the cooked moong, mix well and bring to a boil.
5. Add the salt, mix well and simmer for another 3 to 4 minutes.
6. Add the lemon juice, mix well and serve hot garnished with coriander.


Barley Vegetable Soup

This soup is loaded with health and taste. Fibre-rich barley is a key ingredient in this soup while the use of vegetable stock and other veggies enhances its health profile. Adding cheese to hot soup causes it to melt and mix in well with soup thereby pepping up the flavour – what more can I say, taste it and you’ll believe me!

Preparation time: 10 minutes. Cooking time: 10 minutes. Serves 4.

2 tsp oil
2 tbsp finely chopped onions
½ tsp finely chopped garlic
4 cups vegetable stock
2 tbsp chopped carrots
3 tbsp tomato purée
1 tbsp chopped tomatoes
Salt to taste
2 tbsp cooked barley (jau)
3 tbsp cooked macaroni
¼ cup finely chopped spinach (palak)
½ tsp dried oregano
½ tsp dry red chilli flakes (paprika)

For the garnish
1 tbsp grated mozarella cheese

1.Heat the oil in a deep non-stick pan, add the onions and garlic and sauté over a medium flame for 2 to 3 minutes, while stirring continuously.
2.Add the vegetable stock, carrots, tomato purée, tomatoes and salt, mix well and simmer for 5 to 7 minutes.
3.Add the barley and macaroni, mix well and simmer for another minute.
4.Remove from the flame, add the oregano and red chilli flakes and mix well.
Serve immediately garnished with cheese.

Handy tip: To cook barley and macaroni, boil a vesselful of water, add the barley and macaroni and boil for 10 to 15 minutes or till they are cooked. Refresh them using cold water, strain and use as required.


CITRUS SALAD

Sweet lime with spring vegetables makes a lovely vitamin C rich summer salad.

Preparation time: 20 minutes. Serves 4.

For the salad
1 cup macaroni, cooked
¼ cup capsicum, chopped
½ cup carrot, chopped and par-boiled
3 spring onions, chopped
1 cup bean sprouts
¼ cup orange, segmented
¼ cup sweet lime, segmented

To be mixed into a mint dressing
¾ cup thick fresh curds(dahi)
3 tbsp finely chopped mint (phudina) leaves
¾ tsp mustard powder
¾ tsp powdered sugar
salt to taste

1.Mix all the ingredients for the salad and chill.
2.Serve chilled with the mint dressing


EXOTIC SALAD

An interesting combination of textures which is dressed with vitamin A enriched flavourful muskmelon dressing.

Preparation time: 10 minutes. No cooking. Serves 4.

1½ cups iceberg lettuce, torn into pieces
½ cup bean sprouts
½ cup broccoli florets, blanched
2 celery stalks, chopped

For the dressing
1 cup ripe muskmelon (kharbooja), chopped
½ tsp roasted cumin seeds (jeera), crushed
3 tbsp chopped coriander
salt and pepper to taste

For the dressing
1.Blend the muskmelon to a smooth purée in a blender.
2.Add the remaining ingredients and mix well. Refrigerate till required.

How to proceed
1.Combine all the ingredients for the salad in a bowl and refrigerate.
2.Just before serving, add the dressing and toss well.
Serve immediately.

for more soup and salad recipes simply click on to
http://www.tarladalal.com/RecipeByMealCourse.asp?id=165
and ://www.tarladalal.com/RecipeByMealCourse.asp?id=137