Dinner tonight: Hearty and hot soup

There is nothing as comforting as sipping a steaming soup on a cold winter night. It not only warms your body but also helps keep your calorie intake in check.

Research has shown that soup for dinner is a sure-fire method of healthy weight loss. Since soups take longer to eat, your brain gets more time to register that you are full. Plus, they are packed with fibre and essential nutrients that raise your immunity to fight the flu viruses that float around this season.

But you don’t need to stomach the tasteless concoctions made by mixing hot water with the soup powders available on the market. Combine these two simple recipes with crusty wholemeal bread for a filling and healthy meal.

Pumpkin soup

The good old kaddu lends itself beautifully to the soup. It’s mildly sweet flesh contains one of the richest supplies of carotenoids (anti-cancer agents) known to man. It is also among the few vegetarian sources of vitamin B12.

Ingredients

1 onion (coarsely chopped)

1 tomato (coarsely chopped)

2 cloves garlic

200 gm red pumpkin (diced)

1 bay leaf

4/5 peppercorns

Salt to taste

1 tablespoon olive oil

Method

Heat oil in a pressure cooker. Add the bay leaf and peppercorns. Put garlic, onions and tomato. Sauté for two minutes. Add pumpkin pieces and sauté for 30 seconds. Add four cups water and pressure cook until one whistle is given out. Strain excess stock and set aside Puree the vegetables in a mixer Add the reserved stock to the puree to make a thick soup. Add a dash of fresh cream if you like before serving.

Chunky vegetable soup

The vegetables in this soup give you a healthy dose of fibre, vitamins and minerals. You are also tricked into believing you have “eaten” something without added calories.

Ingredients

One cup of diced vegetables (carrots, beans, peas and cauliflower)

One tablespoon olive oil

One and a half teaspoon wheat flour

Half teaspoon grated ginger

Three-four tablespoons of toned milk

Salt and pepper to taste

Method

Heat the oil in a pan. Add ginger and cook for a few seconds. Put in the flour and stir till it turns golden brown. Add the vegetables and sauté for a minute. Add two cups of water. Let the vegetables cook in the water for the next ten minutes on low flame. Add salt, pepper and milk. Continue to cook for two-three minutes. Serve with whole wheat toast for a complete meal.

Pair your soup with sides to make it a filling meal. Try baked potatoes, roasted beans, pan-seared veggies, grilled fish, couscous/quinoa salad or a light sandwich.