Soups: healthy and filling

• Soup contains less calories but they are nutritious than any other meal. Soups are found to keep you full for longer than most other meals and this has been proved by the age old phrase "nothing fills me up like a hot bowl of soup". The researchers at Penn State found that foods high in water content had a very strong impact on satiety (the feeling of satisfaction/fullness).

• They are one of the most nutritive method of consuming vegetables because the vitamins and nutrients in the soup are retained in it.

• The antioxidants present in vegetables and garlic have excellent healing properties for diseases like cardiovascular disease, diabetes, asthma etc . Diabetics would also benefit from drinking soup as the high antioxidant content of soups helps rectify the damage by the high blood sugar levels. Remember, only the fresh soups have the antioxidant properties.

• Soups are filling and very low calorie, therefore they are great for someone trying to decrease the quantity of food.

• Soups are a great substitute to excessive tea/coffee.

• Kids often enjoy soups and it is far tastier than cooked vegetables.

Wheat Soup

Ingredients

• Whole Wheat - 2 cups

• Yogurt - 4 cups

• Chicken Stock - 4 cups

• Egg - 1

• Flour - 2 tbsp

• Salt to taste

• Ground Pepper - 2 tbsp

Method

• Take Wheat and soak in water for 8 hours. Drain the water. Place the yogurt in a sieve lined with cheesecloth and let the excess liquid drain out for a minimum of 5 to 6 hours, or overnight if possible.

• Take a deep (soup) pan and add the chicken stock to it and boil the wheat in the chicken stock. On low heat cook for 1 hour.

• Once the wheat is cooked strain the soup using sieve.

• In a frying pan add the yogurt, flour and egg and mix well. Cook on a low heat until it thickens.

• Add ½ cup of water and cook until the mixture gets boiled. Add this mixture to the soup and boil for 3-4 min and serve.

• Season with salt and pepper and garnish with chopped onions and sauces if desired.

Mediterranean Soup

Ingredients

• Butter - 50gm

• Leek - 1

• Water

• Flour - 1/4 cup

• Broccoli - 400 gm

• Carrots - 3

• Zucchinis Sliced - 2

• Red pepper Sliced - 1

Method

• In a frying pan add butter and once the butter is melted add the leek to the pan. Fry for 10 min.

• Add the flour to the leeks and fry for 2-3 min and add the vegetable stock and water to the pan and boil for 15-20 min on medium heat.

• Once the soup starts to thicken, add the rest of the vegetables and cook for 15 min on medium heat.

• Once the vegetables are cooked and become soft. Turn off the heat and serve.

Roast Tomato and Chickpea Soup

Ingredients

• 6 large plum tomatoes

• 1 medium onion, halved

• 2 garlic cloves

• 300ml / 1/2 pint / 11/4 cups vegetable stock

• 430 g can chickpeas, drained

• 30ml / 2 tbsp tomato puree

• 30ml / 2 tbsp chopped fresh coriander

• salt and black pepper

Directions

• Preheat the oven to 200^oC. Place the whole tomatoes, onion, and garlic on a baking sheet and bake for 30 minutes until tender and lightly browned.

• Place in a food processor with the vegetable stock and half the chickpeas, and blend until smooth.

• Press through a sieve.

• Return to the pan, add the tomato puree, the remaining chickpeas, and the coriander. Bring to the boil and serve hot.