Healthy Vegetarian Soups Recipes

Heart healthy high fiber delicious soup

•  Total Time: 15-20 minutes
•  Serves: 3

Ingredients:

• 1/2 cup chopped asparagus
• 1 cup cooked white pumpkin flesh
• 3 cup water / vegetable stock
• 1/2 cup chopped onion
• 2 tsp sesame seed oil
• 1/2 cup cow milk
• 1/2 cup sunflower seeds
• 2-3 curry leaves
• 1/2 tsp garlic ginger paste
• 1/2 tsp black pepper powder
• Salt to taste

Procedure:

• Heat 1 tsp oil in a deep pan, add onions and saute till they turn pink.
• Add the white pumpkin flesh and water or vegetable stock and bring it to boil.
• Add asparagus and cook for 10 minutes.
• Let it cool and blend the mixture.
• Heat remaining 1 tsp oil in the pan add the sunflower seeds, curry leaves, ginger garlic paste, salt and black pepper. Roast in over a minute, stirring continuously till the seeds are golden brown in color.
• Add the blended mixture to the pan and simmer for few minutes.
• Serve hot.

Tentative Nutrition content per serving

• Calories: 184.2
• Carbs: 12.4 gm
• Total Fat: 10.2 gm
• Saturated fat: 0.6
• Poly Unsaturated fat: 8 gm
• Mono Unsaturated fat: 1.6 gm
• Proteins: 5.6 gm
• Sodium: 1720 mg
• Cholesterol: 0gm
• Sugar: 1.4 gm
• Fiber: 4.2 gm