Friday, 8 May 2015

Carrot soup



Carrot soup

Carrot is rich in vitamin A, carbohydrates, sugar and dietary fibers. It is taken in the form of salad, vegetable, soup cakes, desserts and all for are nutritive but the healthiest form is the one where it is not cooked at very high temperature. Soups are healthy option for a lean but nutritious diet. 100 gm. of carrots have: 0.93gm. Proteins, 9.58gm. Carbs, 0.24 gm. fats,2.8 gm. dietary fibers, sodium  69 gm. , Potassium 320 mg., Sugars 4.5 gm.  Carrots are extremely rich source of Vitamin A and contain reasonably good amount of Vitamin C, Iron and Calcium (336% A, 10% C, 3% iron and 2% Iron). 90% of energy provided by carrots comes from carbs and rest from fats and proteins. Since carrots are very low on fat and rich in vitamins and minerals therefore they are very good for convulsing persons. Making soup does not destroy the nutrients. For those who are on strict diet regime for weight, soups are the best nourishing, make full dinner along with greens, whole wheat bread and chicken / fish.

Preparation Time: 10 min.
Cooking Time: 15 min
Servings : 400 ml. soup


Nutritional Value of Carrot Soup (For 400 ml of soup):
Calories: 71
Total Fat:0.403gm (sturated0.118gm. , Polysaturatd0.174gm,mono saturated0.026gm.)
Potassium: 5410mg.
Sodium: 73 mg.
Total Carb:72.03gm.
Sugars: 7.50gm.
Protein: 14.16gm.
Vitamin A:344%
Vitamin C: 26%
Calcium: 4%
Iron:4%
Dietary Fibers:10.28gm.
Garlic is good source of Phosphorous,Selenium,Manganese, Vitamin B6

Ingredients required For making Carrot soup:
  • 100 gm. Carrots 
Carrots
  • 50 gm. Onion 
Onion
  • 4-5 cloves of garlic
Garlic
  • 50 gm. (One medium size) Tomato
Tomatoes
  • Salt to taste
  • 2-3 cm. Long Stick of Cinnamon
  • Water.
Directions For making Carrot Soup:
  • Wash the carrots and remove the thin roots sticking to them.
  • Remove the top where leaves were attached.
  • Cut carrots to on 2-3 cm. big pieces.
  • Peel onion and cut it to 2-3 cm. big pieces or slice to long thin pieces.
Sliced Onion
  • Peel garlic and pound it.
  • Wash and cut tomato to 2-3 cm. big pieces.
Tomatoes cut to 2-3 cm. pieces
  • Take all carrot, tomato, onion, garlic, cinnamon and 150 ml. water into a pressure cooker.
  • Close the lid of pressure cooker and keep it on high flame till pressure is formed in the cooker.
  • Lower the flame and cook for 2-3 min.
  • Remove the cooker from gas and allow it to cool.
Carrots, onion, onion, garlic boiled with a cinnamon stick
  • Sieve the liquid from boiled solid.
Liquid separated from solid pieces
  • Mash all solid and pass the contents of cooker through a sieve.
All solid made to fine pulp
  • While passing the mashed contents through the sieve make sure maximum mashed vegetables pass through it. You may require 100-200ml. water to sieve the solid through the sieve.
  • Throw the little solid left on the sieve. They will mostly be seeds of tomato and cinnamon stick.
  • Add the pulp to the liquid you get after sieving, add salt and give one boil.
Pulp and liquid mixed
  • Take out the hot soup in a soup bowl / glass sprinkle some pepper powder and serve hot.
Carrot soup
Tips:
  • Do not peel the carrots as peeling carrots will cause loss of vitamins.
  • Do not throw the central part of carrot even if it is yellow /white as it contains most of vitamin A.
  • Do not take only liquid from boiled carrots, tomato etc. mash all vegetables and pass them through the sieve. This will make sure all fiber content is retained in soup.
  • Add salt after sieving, while giving last boil, just before serving.
  • Prefer not to keep / serve hot food / soup in plastic containers. Keep / serve in steel / glass containers. Plastic has plasticizers which dissolve fast in hot food.
Suggested Variations:
  • If you are having tendency / or suffering from any type of stone (Kidney, gall bladder etc.) then remove the seeds of tomato before chopping it to pieces.
  • While giving last boil dry herbs like parsley / celery / basil can be added to the soup.
  • If dry herbs have been boiled with soup then fresh springs of the same herb can shredded and placed on the top of soup before serving.
  • If you like your soup less sour and more sweet then amount of tomatoes can be reduced to half of carrots can be increased to 150 gm. This will change the nutritional values given above.
  • While boiling the vegetables cinnamon can be replaced by China grass. No other herb is required with china grass. It has its own great flavor as well as medicinal values.

2 comments:

  1. Delicious and simple soup. I can't wait to try it.

    ReplyDelete
  2. Thanks Joy Bee. I am waiting for the recipe of Cocktail you mentioned in tongue tickling Thai curry.

    ReplyDelete

LinkWithin

Related Posts Plugin for WordPress, Blogger...