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Diabetes Health

Cream of Vegetable Soup

Monsoon showers and hot soup make a perfect combination for a lazy day. This cream of vegetable soup preparation is a blend of different vegetables that are rich in nutrients and are just what our bodies require to stay healthy. This soup can be easily prepared and consumed between meals to curb mid meal hunger.

Preparation time: 10 minutes

Cooking time: 20 minutes

Makes: 2 servings

Ingredients:

  • 30 g carrot
  • 30 g cabbage
  • 30 g broccoli
  • 20 g zucchini
  • 20 g cauliflower
  • 1 tbs olive oil
  • 5 tbs whole wheat flour
  • 150 ml skimmed milk
  • 4 cloves garlic
  • 10 g (1/2 cube) – grated cheese
  • Salt as per taste
  • Black pepper as per taste
  • ½ tsp oregano (optional)
  • ½ tsp basil (optional)

Method:

  1. Chop all the vegetables.
  2. Crush garlic.
  3. Take 1 tsp oil in a pan, add garlic, cut vegetables, and stir fry. Keep aside.
  4. Take remaining oil in a pan add wheat flour. Roast it till brown.
  5. Add milk, stir continuously to avoid lumps.
  6. Add stir fried vegetables and water as per the required consistency.
  7. Add salt, pepper, basil and oregano.
  8. Boil till the soup is ready.
  9. Serve hot with grated cheese on it.

Nutritive value per serving:

Energy: 129 kcal

Protein: 5.5 g

Fat: 6 g

Carbohydrate: 12 g

Fibre: 1.5 g

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