GREEN SPLIT PEAS AND MIXED BEAN SOUP

Green Split Peas and Mixed Bean Soupimg_1303 with Cibata Bread . Kids Summer Lunch/ Kids Lunch Box .

Soup makes the ideal family Lunch and great way to sneak in Vegetables and Beans for Kids .Researchers found that Soup consumers have better over all eating habits because Soup has all essential vitamins , minerals , Protein , fiber with fewer Calories and fat. It takes long time to consume and makes you feel fuller and satisfied after consumption of bowl of Soup.

Today’s recipe is Green split pea soup with Mixed Beans and Barley. Barley is a delicious Whole Grain with lots of fiber and Health benefits . It  cooks faster like any other grains. According to WHO Iron deficiency is the most common nutritional disorder in the world. Lentils are good Source of Iron . Iron deficiency can make you feel weak and tired. Our bodies cannot absorb as much of the iron from plant based lentils . So pair up your lentils with a food rich in Vitamin C. Soup is prepared with 5 main ingredients and  Home made Marinara Sauce . Store in a air tight Container for long shelf life . Or you can  use Store bought Sauce. Simple Soup recipe that you can enjoy with your family with less work.

Recipe for 3 to 4 People .

Preparation time : 10 Minutes  Cooking time : 10 Minutes .

Cooking Tips :

Cook Beans day before, Cool  and add all Vegetables, Water  and Marinara sauce . Season with Spices and refrigerate . Bring to boil before you serve for Lunch .

INGREDIENTS : img_1302

1. Green Split Peas – 1/4 th Cup

2. Mixed Beans – 1/4 th cup

3. Barley – 2 Hand fuls

4 . Onions – 1/2 Cup ( Chopped)

5. Tomato – 1 ( diced) and Bell peppers – 1/2 Cup ( Chopped)

6. Marinara Sauce – 1/2 Cup ( Home made or store bought)

7. Rasam Powder or Sambar Powder or Curry Powder – 1/2 tbsp.

8 Mixed Herbs – 1 tbsp.

9. Salt to taste

10 . Freshly grounded Black pepper -1/2 tbsp.

11 . Water – 2 1/2 to 3 Glasses ( 24 Ounces ) or adjust accordingly .

METHOD:47e946c9-8392-48fe-b598-07c39b730c72

1. Home made Marinara Sauce : Bring water to boil . Keep the tomatoes in boiling water for couple of minutes . Remove them into bowl . Cool them and peel the skin and crumble the tomatoes.

Heat 2 tbsp. Oil and add Crushed Garlic cloves( 4 ) , Red chilli flakes , Onions and Bell Pepper . Fry for couple of minutes. Add crushed tomatoes . Season with salt , Black pepper and Italian seasoning . Cook until Sauce thickens . Cool and store in an air tight Container .

2. Soak Split green Peas , Mixed Beans and Barley Overnight . Wash and Pressure cook with little salt and One glass water .

3. When Pressure comes down transfer Beans along with Water to  a sauce Pan and add 2 more glasses Water.

4. Add Chopped Onions, Tomato , Bell Peppers ,Marinara Sauce . Season with Salt , Curry Powder. Bring it to Boil .

5. Switch off the stove and add Italian seasoning and Freshly grounded Black Pepper.  Check for salt and adjust accordingly .Garnish with Finely chopped Coriander Leaves .

                             SERVE Warm or at Room temperatureimg_1304 with Bread of your Choice.

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SPICY LENTIL SOUP WITH WHOLE GRAIN ELBOW PASTA

SPICY Lentil Soup with Whole Grain Elbow Pasta. A complete Meal for Lunch / Dinner .img_0162

My favorite way to Consume Lentils are in Soups . Spicy lentils soup ( Not too spicy) KID friendly recipe . One Pot meals are my favorite weeknight dining with fresh Vegetables, Lentils and appropriate Seasoning can create a tasty Pot of Soup .  I do all prep in the morning and bring to boil before Lunch/ Dinner. No need to add any flour . Lentils will thicken the soup .

           This is an Old recipe of mine which I like to have on Cold Winter nights with less Cooking and dishes . I do all my Prep ( Only 15 Minutes) in the Morning and refrigerate it . Just bring to boil for 10 Minutes during Dinner time. We enjoy this Soup with Salad and doesn’t need any more sides . Studies show Soups in our diet help loose Weight and can feel fuller . A bowl of soup is perfect to fit in all Vegetables , Pasta and Seasoning and this soup is light, Fulfilling , Comforting and satisfying Weeknight Meal .It is best Lentil Soup I ever had. So let Check the Recipe and get Cooking. I added 1 tbsp. Curry Powder and 1 tbsp. Red Pepper Flakes . If you don’t want the Soup Spicy you, can skip Red Pepper Flakes . The soup looks Simple with simple ingredients,. but believe me  you will like the combination of Lentils with other Ingredients . lentils  and boiled potato thickens the soup and no need to add any flours . Enjoy the Soup any time of the Year .  Do try the recipe and leave a Comment .

Recipe for 4 People . Need 1 tbsp. Oil

Preparation and Cooking time : 30 Minutes

INGREDIENTS: img_0161

1. Lentils – 1 Cup

2. Whole Grain Elbow Pasta – 1/2 Cup

3. Potato – 1

4. Tomato – 1

5 . Onion – 1 ( Medium)

6 . Ginger and Garlic Paste – 1 tbsp.

7. Oil – 1 tbsp.

8. Curry powder and Red Pepper Flakes – 1 tbsp. each  or Rasam powder or Sambar Powder – 1/2 to 1 tbsp.

9. Salt as per taste

10. Water – 2 Glasses ( 16 Ounces ) 8 Ounces for Cooking Lentils

11 . Finely Chopped Coriander Leaves .

12. Turmeric – 1/4 tbsp.

13 . Cumin seeds – 1 tbsp.

14 . Vegetables – 1 cup ( Green Beans, carrots, Peas and Carrots )

15. Oregano – 1 tbsp.

METHOD: img_0163

1. img_0153

Soak Lentils Overnight or 2 to 3 Hours.

             1.  Pressure  Cook with 8 Ounces( 1 glass Water) , Little Salt , Elbow Pasta and Potato .  Or alternatively you can add Lentils , pasta and Finely Chopped Potato directly to the Soup without Pressure Cooking.

2. Heat 1 tbsp. oil and Saute Onions with little Salt , Turmeric and 1 tbsp. Cumin seeds . Once Onions are brown add Ginger Garlic Paste and fry Couple of minutes

3. Add Chopped tomato, vegetables , Cooked Lentils with pasta , Cooked and Mashed Potato , Salt , WATER , Curry Powder and Red chilli flakes , Oregano .

4. Bring to Boil . It takes approximately 7 to 10 minutes . Once it comes to boil switch off the stove and add finely Chopped Coriander Leaves .

5. Squeeze Juice Of Half Lime . SERVE warm .

 

VEGETABLE SOUP( Zero Oil Soup)

VegetableIMG_2450SoupIMG_2453  With Simple Ingredients and hassle free cooking , we can enjoy dropping temperatures with a flavorful and delicious soup that is surprisingly Healthy.The best part about this soup is you can enjoy for any meal . This soup is not prepared just with Vegetables, Pasta and Spices . But with a Special ingredient( Pizza sauce or Sundried tomato Pesto)  , You will be surprised by the flavor it adds. Stir in your favorite cheese to add creaminess. What you will like about this Soup is not only taste delicious but can be cooked in One pot. 

Recipe for 3 People.

Preparation Time : 15 Minutes and Cooking Time : 10 Minutes

INGREDIENTS:IMG_2452

1. Sweet Potato or White Potato  – 1 Medium( Boiled and Mashed)

2. Water – 3 Glasses( 24 Ounces)

3. Penne Pasta – 2 Handfuls

4. Sundried Tomato Pesto – 1/4 th Cup or Pizza Sauce – 1/4 th Cup to 1/2 Cup according to your taste

5. Zucchini – 1 ( Sliced into Circles)

6. Corn and Green Peas – 1/2 Cup

7. Shallot -1 ( thinly sliced)

8. Tomato -1 ( Diced)

9. Garlic Cloves – 2 ( Minced)

10. Cinnamon stick – Small ( 1)

11. Salt as per taste

12. Curry Powder – 1 tbsp. ( Blend of  Red chilli Powder, Coriander and Cumin Powder, Coriander Leaves and Garlic – Homemade)

13. Juice of Lime – 1/2 ( Optional ) ( Add if needed)

14. Parmasen Cheese – 1/4 th Cup

15 . Finely Chopped Coriander Leaves

16 . Red Pepper Flakes – 1/2 tbsp.

17 . Freshly Grounded Black Pepper.

METHOD:IMG_2451

1. Puree half of the Sweet  Potatoes . Transfer to a Sauce Pan  .Add remaining Sweet Potatoes ,  Shallot ,Minced  Garlic , Sliced Zucchini , Diced  Tomato , Corn and Green Peas , Penne Pasta and 3 glasses Water .

2. Season with Salt , Red Pepper Flakes and Curry Powder .

3.Bring to Boil . Cook on Medium High Flame until Vegetables are tender.

4. Switch off the stove and add Sundried Tomato Pesto , Parmasen Cheese and Finely Chopped Coriander Leaves .

5. Ladle the soup into Bowls and Sprinkle Parmasen cheese and Freshly grounded Black Pepper .

SERVE warm .

Note : If needed Squeeze Juice of Half Lime.

I added a pinch of Turmeric for Color . It is Optional but recommended.

Good To Read :IMG_2165 Source : Health Magazines

Sweet Potatoes pack a powerful Nutrients and a number of nutrient Categories . These Categories are antioxidants , anti -inflammatory nutrients and Blood Sugar regulating nutrients. Sweet Potatoes are available in many Countries on a year round basis and are highly effective way of providing school age children with sizable amounts of their daily Vitamins.

                         One medium Spud has 400 percent of your daily needs of Vitamin A as well as loads of Fiber and Potassium . Correcting Vitamin A deficiencies with foods high in Beta Carotene will restore Vision.

                Because of its High Fiber content Sweet Potatoes promote Healthy Digestive Tract . One Medium Sweet Potato provides about 6 grams of Fiber. Important food source for managing arthritis as it is rich in Beta Carotene ,magnesium , Zinc and Vitamin B .

                          Sweet Potatoes are considered low on the Glycemic Index Scale . They are effective in regulating Blood Sugar levels by helping the proper secretion and function of Insulin . It doesn’t mean that Diabetics should eat them indiscriminately . The idea is that Sweet Potatoes can replace Rice or Carbohydrate intake as a Healthier Option.

                    Zucchini is a type of Summer Squash and it can range in color from Yellow to Deep Green . The American Heart Association recommends limiting the intake of Fat to 25 to 35 percent of your total calories per  day .Because Zucchini contains no fat or Cholestrol , adding it to your diet help to reach nutrient goals without contributing to fat calories.

Turmeric is a wonder herb. It has high amounts of Curcumin , a compound that has studies to support its effectiveness against cystic fibrosis, Alzheimer’s ,Childhood Leukemia,  Cancer prevention and helps in managing RA ( rheumatoid arthritis) . Because of its high Inflammatory properties , turmeric is highly effective at helping people with RA. A recent study suggests that regular turmeric use helps and prevent the onset of RA from developing .

 

 

 

SPINACH SOUP OR SPINACH RASAM

Spinach Soup IMG_2321  or  IMG_2320Spinach Rasam .

Recipe for 3 to 4 People .

Preparation and Cooking Time : 30 Minutes .

Note : If you want to Serve Spinach Soup as Spinach Rasam with Steamed Rice add Seasoning with 1 tbsp. Oil , 1 tbsp. Ghee Cumin seeds, Mustard seeds, Urad dal, Broken Red chillies, Asafotedia , Curry Leaves .

INGREDIENTS:IMG_2319

1. Cooked Toordal and Channa Dal – 1/2 Cup

2. Onions – 1/2 Cup ( Chopped)

3. Tomato’s -2 ( Chopped and Crushed )

4. Spinach – 3 Handfuls ( Finely Chopped)

5.Garlic Cloves -4 ( Crushed and Sliced)

6. Water – 2 Glasses ( 16 Ounces ) or according to your Consistency

7.Rasam Powder – 1tbsp

8.Salt as per taste

9.Turmeric – 1/4 th tbsp.

10. Finely Chopped Coriander Leaves

11.Oil – 1 tbsp.

12. Ghee – 1 tbsp.

13. Juice of Lime – Half 

 SPICE POWDER or  RASAM POWDER :

                        Dry roast 1/2 tbsp. Cumin seeds ,

                                            1/2 tbsp. Coriander Leaves ,

                                             2 Red chillies ,

                                             1 tbsp. Channa Dal ,

                                            5 to 6 Black Peppercons,

                                               1/4 th tbsp. Fenugreek seeds.

                                                               Cool them and Grind with Marble Size Tamarind and 2 tbsp. Dry Coconut.

METHOD : IMG_2320

1. Heat a tbsp. of Oil and Saute Onion with little Salt ,Turmeric and Cumin seeds till Brown . Once Onions are browned add Crushed Garlic . Fry few Minutes.

2. Then add Crushed  Tomato’s and Cook till Tomato’s are Soft

. 3. Once the Tomato’s are soft add Cooked Dal’s, Chopped Spinach  and Water .Mix well .

4. Now Season with Salt and Spice Powder or Rasam Powder . Bring to a Boil .

5.Once it comes to Boil switch off the Stove and Squeeze Juice of Lime , Garnish with Finely Chopped Coriander Leaves and 1 tbsp. Ghee.

IMPORTANT NOTES :IMG_2165

1. Soak 1/4 th Cup Dals for One Hour . Wash before and after Soaking. After One Hour Pressure Cook Dals with One Glass of Water.

2. If you want to Serve Spinach Soup Or Rasam with STEAMED RICE  , Heat 1 tbsp. Oil and 1 tbsp. Ghee and Splutter Mustard seeds, Cumin seeds, Red Chillies, Curry Leaves, CRUSHED GARLIC  and Hing. Add this Seasoning to Spinach Rasam .

3. Squeeze Juice of Lime after Switching off the Stove .

4. Don’t Skip  Spice Powder or Rasam Powder , it gives Nice taste and flavor to the Soup or Rasam . I recommend to use fresh Spice Powder or  Rasam Powder.

5. Crush the Tomato’s with Hands before adding to the Rasam .

GOOD TO READ:IMG_2165 Source : Health Magazines

Spinach is high in Fiber and Water Content ,both of which help and promote a Healthy digestive tract. Excellent Source of Vitamin K, Vitamin A, Vitamin C and folic acid and a good source of Manganese , Magnesium , Iron and Vitamin B2 .

                               Vitamin K is important for maintaining Bone Health and it is difficult to find vegetables rich in Vitamin K than Spinach . Others include Kale, Broccoli and Cabbage .

Iron deficiency is a common cause of hair loss which can be prevented by an adequate intake of Iron rich foods like Spinach .

                             Because of High Potassium Content , Spinach is recommended to those with High Blood Pressure to negate the effects of Sodium in the body. Other high Potassium foods include Oranges, Potato’s ,Tomatoes and Lima Beans.

                           The possible Health Benefits of consuming Spinach include improving Blood Glucose control in diabetes , lowering the risk of Cancer , Lowering Blood Pressure and improving Bone Health.

Note : 1.If cooking opt for Steaming , Sauteeing or Microwaving Spinach rather than Boiling to Preserve the Nutrients .

2.  Do not wash Spinach before storing as the moisture will cause it to spoil.

              3.Freezing Spinach diminishes its Health Benefits . The best way to eat it is Buy fresh and eat fresh .

4. Try to buy Organic Spinach because the leaf tends to be Sprayed heavily with Pesticides that don’t come off with Normal Washing.

               5.Health benefits of Cooked Spinach are more than the raw Spinach because the body cannot completely break down the Nutrients in raw Spinach.

1/2 Cup of Cooked Spinach will give you thrice as much as nutrition as One cup of raw Spinach.

There is a Compound in Spinach called Oxalic acid , which blocks the absorption of Calcium and Iron .Easy way to solve the problem is to pair Spinach with a food High in Vitamin C . Another way to reduce the Power of Oxalic acid is to Saute the Spinach Leaves for at least 2 Minutes.

16 BEANS VEGETABLE WHOLE WHEAT NOODLES SOUP ( ZERO OIL SOUP)

16 BeansIMG_2299Vegetable  whole Wheat  Noodles Soup. Zero Oil .

Hot Bowl of Soup that will warm you up on a Chilly Day and satisfy your Whole Family. Not only you can enjoy this Beans Soup in Winter but through out the Year. One pot meal loaded with Vegetables , Beans and Spices. Cooked Beans will thicken the soup and no need to add any flour . You can add Rice Noodles or Whole wheat Noodles or Whole Grain Pasta or Sphagetti . One pot to Cook and Clean . It will be loved by everyone in your family. Prepare ahead of time and refrigerate. Add Noodles or Pasta to the Soup and bring to boil before you serve. It takes only 10 minutes to come to boil . No need to over cook .  Here is a Simple recipe with every day Ingredients from your Pantry . 

Recipe for 3 to 4 People .

Preparation Time : 15 Minutes and Cooking Time : 10 Minutes .

INGREDIENTS:IMG_2295

1.N oodles – 1 Packet or 1 Cup ( Broken) Noodles of your choice or with Spahagetti or whole grain Pasta.

2. Cooked 16 Beans –  I recommend using Cooked Beans for this Soup Recipe)

3. Finely Chopped Vegetables – 2 Cups (Green Beans – 1/2 Cup, Carrots- 1/2 Cup , Cabbage – Finely Chopped – 1 Cup)

4. Onion – 1/2 Cup ( Finely Chopped) and Crushed Garlic Cloves – 4

5. Tomato – 1 ( Chopped)

6. Ketchup – 1/4 th Cup

7. Sugar – 1 tbsp. 

8 . Curry Powder – 1/2 tbsp. ( Blend of Red chilli Powder , Coriander and Cumin Powder, Garlic Cloves and Coriander Leaves) or Rasam Powder or Sambar powder

9. Salt as per taste

10. Water – 3 Glasses ( 24 Ounces)

11. Finely Chopped Coriander Leaves .

12. Colored Bell Peppers( Green , Yellow , Red and Orange) – 1/2 Cup  ( Chopped)

METHOD :

IMG_2296IMG_2297
1. If store bought Beans , Wash them thoroughly. Soak 1/2 Cup Mixed Beans Overnight and Pressure Cook in the Morning. I recommend using Cooked Beans for this soup recipe.

2.To Cooked Beans add  3  glasses Water ,  Broken Noodles or Pasta or Sphagetti ,  Finely Chopped Vegetables, Onions , Tomato and Colored Bell Peppers.

3. Season with Salt , Curry Powder . Bring to Boil . Cook on Medium High Flame . Stir in between. It will take 10 Minutes .

4. After 10 Minutes or Once the Noodles are soft Switch Off the Stove . Check for Consistency and add Water accordingly.

5. Garnish with Finely Chopped Coriander Leaves, Ketchup and Sugar. Check for Salt, Spices and adjust.

SERVE WARM.

GOOD TO READ : IMG_2165 Source : Health Magazines.

         Protein is one of the 3 macro nutrients your body needs to function properly ( along with fats and Carbohydrates) Our body needs 22 different types of amino acids to function properly . 13 are non essential amino acids( within the body) and 9 are essential amino acids must be obtained from food. These essential amino acids derive the classification of Protein as either Complete or Incomplete .  Complete Protein comes from both animal based( like Meat , Fish , Diary, Eggs ) and Plant Based ( Quinoa , Buck wheat, Hemp and Chia seeds) Nuts and seeds , Legumes , Grains and vegetables are considered incomplete protein . They need to combine to provide the right balance of essential amino’s like Rice and Beans, Hummus with Whole grain Pita etc. Protein in combination make a complete amino acid profile are known as Complementary Protein. Complementary Protein doesn’t need to be eaten together but since body doesn’t store amino acids for later use in Protein combining , they should be eaten throughout a day’s meal.

Beans are low in Fat ( except for Soya Beans), Calories and Sodium. High in Complex Carbohydrates and Dietary fiber. They are excellent Source of Protein . They Provide all amino acids necessary to make a Complete Protein for Vegetarians if eaten with Grains. who do not have other Sources of Protein for their Meals.                                                          They offer Modest amounts of essential fatty acids mostly Omega 6’s . Beans are extremely beneficial in  diabetes diet because they rank low in Glycemic Scale which means that they do not cause Inflammatory Hunger inducing Spikes in Blood Sugar Levels associated with refined Grains and Baked Goods.                                                 Beans offer ample fiber and are released into the Blood Stream slowly providing energy for a Sustained period. ( One cup of Cooked Beans can provide as much as 15 grams of Dietary Fiber more than Half of the recommended daily value of 25 grams). How ever it is recommended not to Consume no more than 1/4th to 1/2 cup cooked Beans Per Meal.

 

VEGETABLE LENTIL STEW WITH ROASTED TOMATO’S AND ALMOND BALLS

Vegetable lentil stew withIMG_2241 with roasted Tomato’s and Spices .NO OIL STEW.

A Complete Meal for LUNCH/DINNER.

Recipe for 3 to 4 People.

Preparation : 15 Minutes and Cooking Time : 15  Minutes.

INGREDIENTS:

1.Lentils and Chickpeas – 1/2 Cup ( Cooked)

2. Potato Paste – 1/2 Cup

3. Roasted Tomato’s – 1/2 Cup

4. Raisins – 1/4 th Cup

5. Cinnamanon stick – 1

6. Italian Seasoning – 1 tbsp.

7. Curry Powder – 1 tbsp. ( Blend of Red chilli Powder , Coriander and Cumin Powder , Crushed Garlic, Cumin seeds and Coriander )

8. Pasta – 1/2 Cup ( Uncooked )

9. Salt as per taste

10.Water – 3 Glasses or accordingly

VEGETABLES:

1. Cabbage – 1/2 Cup ( Chopped)

2. Onions – 1/2 cup( Chopped)

3. Grated Carrot – 1/4 th Cup

4.Green Beans – 1/2 Cup ( Chopped)

5. Red Bell Pepper – 1/4 th Cup ( Chopped )

6. Tomato’s – 2 ( Chopped)

7. Crushed Garlic – 4

METHOD :IMG_2242IMG_2243

1.Soak Lentils and Pressure Cook with little Salt and One glass Water for 3 to 4 Whistles. When Pressure Comes down transfer the Lentils with Water into a Sauce Pan.

2. Add all Chopped Vegetables ( Cabbage , Carrot , Bell Pepper, Green Beans , Tomato’s , Onions and Crushed Garlic)

3. Add 2 more glasses Water , Pasta, Raisins , Roasted Tomato’s, Potato Paste and Cinnamon Stick .

4. Season with Salt , Curry Powder , Italian Seasoning and Black Pepper.

5. Cook on a Medium High Flame until Vegetables and Pasta is Cooked . Mix in Between . It will take about 10 Minutes . Check for Seasoning and add accordingly.

IMG_2245Serve Warm .IMG_2244

RECIPE FOR ALMOND BALLS : Recipe for 15 to 20 Medium Balls .

INGREDIENTS: 1. Almonds – 2 Cups

2. Peanuts – 1 Cup

3. Dry Coconut – Half Cup

4. Sesame seeds – 1/4 th Cup

5. Jaggery or Brown Sugar – 1 Cup or accorgingly

6. Ghee – accordingly 7. Cardamom – 4

METHOD: 1. Dry roast Peanuts . Switch off the stove and add Sesame seeds .

2.Cool them and Mix with Almonds , Dry coconut and Cardamom.

3. Grind them in the Blender .

4. To this Powder add Jaggery or Brown Sugar and Ghee.

5. Shape them into balls by greasing your hand with little Ghee.