Wednesday, July 9, 2014

Broccoli and cauliflower Soup

A creamy and delicious soup best for a weight loss diet. A soup with the combination of broccoli and cauliflower has a lot of health benefits.

Broccoli is rich in anti-oxidants and a good source of fiber. Cauliflower is rich in vitamins, minerals and anti-oxidants. Both together in a soup makes it a healthy and tasty starter.

You can make this soup either with only broccoli or cauliflower if you like. Naveen and I like the soup a little thin but you can decrease the quantity of water for a thicker soup.

Nutritional Information  (Approx) (per serving)
Energy  112 Calories
Fat 2 %
Carbohydrate 20 %
Dietary Fiber 6 %
Sodium 0.7 %
Vitamin A 25 %
Vitamin C 20 %
Calcium  12 %
Iron  8 %
Protein 7.7 Grams
Sugar 3.6 Grams

Broccoli florets 8 to 10
Cauliflower florets 8 to 10
Onion chopped 1
Garlic cloves chopped 5
Olive oil 1 tsp
Butter 1 tsp
Vegetable stock cube (optional) 1
Salt  to taste
Pepper powder 1 tsp
Corn/wheat flour 1 tsp
Water  3-4 cups

Melt the butter in a pan and fry chopped onion till transparent.

Add the cauliflower and broccoli florets and fry for 3-4 minutes.

Add 2 cups of water and bring it to boil.

Add the stock cube to the boiling mixture. Cover the lid and cook for 10 minutes or till the veggies are soft.

Let the mixture cool down.

I use the Mixer to blend so I separate the veggies when letting it cool but if you are using a blender, there is no need to separate the veggies from the cooked water.

Grind/blend the mixture.

In a hot pan, fry the flour for a minute.

Add water to the flour and mix it to make a paste.

In a pot, heat oil and add chopped garlic. Fry for 2 minutes.

Add the blended mixture and mix.

Add the stock and the remaining 2 cups of water.

Add the flour paste and mix well.

Add salt and bring to boil.

Add pepper and boil for 5 minutes.

Once the soup starts looking creamy, remove it from heat and serve hot.

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