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H E ALT H Y
India's #1 Cookery Author
www.tarladalal.com
Introduction
oups and salads can be a lot of things...they can be a diet food, health food or comfort food. When it
S comes to health food, yes they have a long history in a HEALTHY KITCHEN as they make use of a
wide variety of vegetables and fruits, which are rich source of fibre and antioxidants.
However, in our desire to increase flavour, we often make them unhealthy by using butter, cream, cheese
etc. These ingredients are very high in calories, fat and cholesterol and do no good to our body but rather
increase our weight. Instead, making use of flavourful herbs and spices to prepare delectable soups and
salads, which are healthy, tasty and low in calories is the best way to whip and toss up your own soup
and salad. Some interesting variation is this book are Garlic Vegetable Soup, page 49, Makai Shorba,
page 16, Tangy Italian Salad, page 69, etc.
This collection of 48 recipes rich in Vitamin A, Vitamin B complex, Vitamin C, Iron, Calcium, Protein and
Fibre have been brought together after thorough research by a team of qualified professionals and
nutritionists and all the ingredients used in the recipes here are easily available.
These recipes are a delicious way to reach your low calorie goals without compromising on the nutrients
as the recipes are devoid of high fat ingredients and have been divided as per their nutrient content with
focus on all major vitamins and minerals. The nutritive value table shown below each recipe will help you
know the exact amount of nutrients in a particular dish.
Once you have tried and enjoyed these delectable entrées, with a little creativity, you can try and make
many more delightful healthy soups and salads of your won, which can also serve as a quick mini meal
to be enjoyed by the whole family thus ensuring the health of each member in the family.
Be your own chef to make these simple recipes come alive in your own kitchen and ensure health forever.
Here's to a healthy cooking for you and your dear ones!!!
Regards
Contents
SOUPS
Vitamin A Rich Nourishing Lettuce Soup ..............................................31
Healthy Tomato Soup...................................................10 Kidney Bean Soup ........................................................33
Quick Vegetable Broth....................................................12
Spinach and Baby Corn Soup......................................14 Calcium Rich
Roman Style Pumpkin Soup........................................35
Vitamin B Rich Nutritious Paneer Soup ................................................38
Makai Shorba ..............................................................16 Vegetable Broth..............................................................39
Golden Broth .................................................................18
Thai Vegetable Soup......................................................21 Protein Rich
Bombay Curry Soup ....................................................41
Vitamin C Rich Clear Cottage Cheese Soup...........................................43
Lemon and Coriander Soup .........................................23 Curd Shorba ................................................................45
Broccoli Broth................................................................25
Spicy Stir-fry Soup.......................................................27 Fibre Rich
Green Peas Soup...........................................................47
Iron Rich Garlic Vegetable Soup ..................................................49
Fresh Asparagus Soup .................................................29 Milano Minestrone .......................................................51
SALADS Calcium Rich
Vitamin A Rich Stir-fry Salad ...............................................................82
Exotic Salad .................................................................54 Bean Sprouts Salad .....................................................84
Crunchy Vegetable Salad ..............................................57 Fruity Chana Salad .....................................................87
Carrot and Mint Salad................................................59 Protein Rich
Vitamin B Rich Paneer aur Hare Chana ka Salad...............................89
Burnt Corn Salad.........................................................61 Oriental Stir-fry............................................................91
Spicy Potato and Chana Salad ...................................63 Chatpata Soyabean Salad ..........................................93
Florida Salad ...............................................................66 Fibre Rich
Vitamin C Rich Fruity Vegetable Salad ................................................95
Tangy Italian Salad.....................................................69 Three Bean Salad .........................................................97
Citrus Salad..................................................................71 Broccoli, Bean Sprouts and Green Peas Salad .............99
Fruit and Lettuce Salad ...............................................73 Basic Recipe
Iron Rich Low Fat Milk .............................................................101
Lemony Salad ..............................................................76 Low Fat Curds ...........................................................101
Sprouted Methi Salad ..................................................78 Low Fat Paneer............................................................101
Rajma Salad ................................................................80 Clear Vegetable Stock...................................................102
IRON
RICH Fresh Asparagus Soup
A nourishing way of making this thick and creamy soup which makes use of the
delicate flavours of fresh Asparagus.
1. Sauté the asparagus spears in 1 tsp of butter and keep aside for the garnish.
2. Heat the remaining butter in a pan and sauté the onions and potatoes for 3 to 4 minutes.
3. Add 2 cups of water. Simmer till the potatoes are nearly cooked and add the asparagus cook for a few
minutes. Cool completely.
4. Purée the mixture in a liquidiser. Blend and strain the mixture.
5. Add the salt, pepper and cream and bring to a boil.
Serve hot garnished with the sautéed asparagus spears.
C
RICH Sweet lime with spring vegetables makes a lovely vitamin C rich summer salad.
Preparation time : 20 minutes. No Cooking. Serves 4.