Vegetable manchow soup (Indo-chinese manchow soup)

52344254_10155924430226643_932007297641611264_nHot soups bring comforting warmth during the cold winter months and vegetable manchow soup is one of the favorite soups we enjoy. Vegetable manchow soup is a spicy, hot and sour indo-chinese soup loaded with crunchy vegetables flavored with soy sauce and vinegar and thickened with a cornstarch  or arrowroot mixture. Once you have relished the indo-chinese flavors, your palate will crave for more….

This soup is my go to comfort food when i am suffering from stuffy nose or a bad throat infection! All that ginger and garlic almost works like magic potion and the veggies sure fill me up when i am not in the mood to eat anything heavier. This recipe is very easy, basically you can add any veggies that are available in your refrigerator. I usually add carrots, french beans, mushrooms, cabbage, capsicum, spring onions, broccoli, and anything else that is available at the time. I generously add lots of ginger and garlic, which makes the soup come to life!! Now lets make some soup, its an ideal meal in itself!

51734081_10155924430146643_3687901676192137216_nIngredients:

1/4 cup cabbage finely chopped

1/4 cup carrots finely chopped

1/4 cup bell pepper finely chopped

1/4 cup mushrooms finely chopped

1/4 cup onions finely chopped

3 tbsp green onions (finely chopped)

1 tbsp garlic finely minced

1 tbsp ginger finely minced

2-3 tbsp cilantro finely minced

2-3 jalapeños finely minced

3 cups of vegetable stock or water

2 tbsp of EVOO

2 tsp of soy sauce

1 tsp of vinegar

2 tbsp of cornstarch or arrowroot in 1/4 cup of water – thickener for the soup

1 tsp black pepper

salt to taste

51506006_10155924430181643_7188346158970830848_nMethod:

Heat oil in a deep medium size pan. Once hot, add finely chopped onions, ginger, garlic, green chilies. Saute for a minute on high heat. Add all the chopped vegetables for couple of minutes – make sure you don’t overcook because you need little crunch from the vegetables in the soup.

Add 3 cups of vegetable stock or water to the vegetable and bring it to boil. Add all the seasonings and vinegar. Adjust salt, soy sauce, vinegar to get a balance flavor. Stir in corn starch or arrowroot paste to the soup and heat till it thickens. If you want a thicker soup, add more corn starch or arrowroot. Mix well until heated through, garnish with chopped green onions or cilantro and serve piping hot soup by it self or with dumplings. 51682670_10155924432561643_1297882504887271424_n

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Low Carb-Keto Broccoli Cheddar Soup

DSC_4038-2So far this year the weather is so unpredictable, finally it feels like fall and I am really excited!. I love fall/winter season ever since I was a kid. I just hate the warm humid summer weather. yes, there is a ton of fun to be by the beach, in the pool in the summer weather but nothing beats the cooler weather, colored falling leaves, sweaters and boots!

Since I have started low carb- laid back keto journey, I have thought to share my favorite soup recipe! I have a ton but this soup is my comfort food. This soup is creamy, delicious and very low carb.

Since its low carb, it will not be thick like the original recipe. It will be thinner, more broth-like consistency because it does not have a roux or any thickening agent. The taste is spot in, but if you don’t add something like xanthan gum or corn starch, it wont be thick soup you might be used to.

I did plug in all the ingredients in the myfitnesspal and it comes out to

Nutritional info:

  • Calories: 285
  • Sugar: 1g
  • Fat: 24g
  • Carbohydrates: 3g Total, 2g NET
  • Fiber: 1g
  • Protein: 12g

I made this soup and many friends have tried it and even they enjoyed it. This soup is yummy and filling, you wont even miss the potatoes! it is an excellent low carb option for any fall meal!

Ingredients:

1/4 cup heavy whipping cream

2 cups vegetable or chicken broth (whichever you prefer) i used vegetable broth

1 cup chopped broccoli

1 tbsp cream cheese

2 tbsp butter

1/8 cup chopped white onion

2-3 cloves of chopped garlic

1 cup cheddar cheese; shredded

salt and pepper to taste

Method:

Saute onion and garlic with butter until slightly pink. Add broth and broccoli. Cook until tender. Add salt, pepper and desired seasoning. Place cream cheese in small bowl and heat in microwave for approximately 30 seconds until soft and easily stirred. Stir in heavy whipping cream and cream cheese into soup; bring to a boil. Turn off heat and quickly stir in cheddar cheese. Serve hot.

P.S. Make sure you turn off the heat or put it on low when you add the cheese, otherwise it will clump and will not be smooth creamy texture.

 

Lemon Orzo Soup

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This soup has light refreshing lemony broth with orzo pasta and little bit of onions and garlic. The garlic and lemon gives the soup a fantastic flavor. This soup is very comforting if you are feeling little under the weather. This soup is perfect for spring and summer. I love this soup because it can be prepped in a jiffy and very delicious. This soup is very low calorie and quite filling. I had seen most of the recipes with chicken in it, but since I don’t eat meat, I tweaked it to make it vegetarian and low sodium. I hope you try and love this soup as much as I do!

Ingredients:

1/3 cup of orzo

3-4 cloves of garlic (finely chopped)

1/2 onion finely chopped

1 tbsp olive oil

3 cups of water

1/2 lemon juice and zest

1 tsp black pepper powder

salt to taste

Method:

In a medium pot, heat olive oil over medium heat. Add finely chopped garlic and onions and sauté until translucent. Keep stirring and sauté for 2-3 minutes. Add water and let it come to a boil. Add orzo and salt-pepper. Add lemon juice and zest while orzo is cooking. Cook until orzo is cooked well, make sure not to over cook it. If soup becomes thick while orzo is cooking, add more water. Adjust salt-pepper per taste. Serve hot!

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Vegetarian Bean Chili

1959292_10152612013801643_788262456385670709_nLately even thought I don’t have a typical 9-5 type of job, I still somehow find myself struggling to fit in all the things I would like to do in a day. More and more I am trying to come up with meals that are quick, healthy and filling. I have been trying to be careful to make sure I am eating balanced meals and not overly relying on one thing like rice or potatoes.

There are a million chili recipes out there, even vegetarian versions. I have made two other versions this recipe but wanted to try something new. The nice thing about this one is that it is simple, inexpensive, and as easy as “open cans and combine.” Nothing fancy- just a quick weekday solution to “whats for lunch/dinner?” It is even better the next day for lunch.

Ingredients:

1 can of black beans

1 can of kidney beans

1 can of garbanzo beans

1 cup of corn

1 medium onion, chopped

1 medium zucchini, chopped

4 tomatoes, chopped

1/2 cup mushrooms, chopped

3-4 garlic cloves, chopped

1 jalapeno pepper, chopped

2 tbsp chili powder

2 tbsp coriander-cumin powder

2 tbsp garam masala

2 dry bay leaves

3 cups of water

2 tbsp olive oil

salt to taste

Method:

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Chop all veggies and Set it aside.

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Drain and rinse the beans. Set aside.

In a large saucepan over medium-high heat, warm the oil. Add the cumin seeds and sizzle for 5 seconds. Add the garlic, pepper, onion and sauté for few minutes. Add tomatoes, zucchini, corn and all the seasonings. Sauté everything for another 3-4 minutes, stirring frequently. Add the beans and water.

Bring to a boil. Reduce the heat to low, cover and simmer for 30 minutes. Uncover and simmer for 30-45 minutes, or until the beans are tender. (Add more water if the mixture becomes too dry during cooking.)

Serve hot with dollop of sour cream and shredded cheese. I also love to top it off with some avocado slices.

P.S. This chili will thicken considerably upon standing or overnight refrigeration. Thin as needed with water or vegetable broth.

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Zucchini & Broccoli soup

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Past few weeks I am more surprised than anyone to find that i am halfway obsessed with eating soup for brunch. Daily life is already hectic with working and chores, it has been difficult to eat healthy and going to gym everyday. Drinking soups are the only way to make sure I get a dose of veggies in by the afternoon and because it’s warm and cozy, it fills in for breakfast/lunch. I have been addicted to creamy zucchini soup and thought I would try something different. I have ton of zucchini and broccoli available at this time, so I thought lets try making soup! Three simple ingredients make one tasty and healthy soup. This soup is thick, creamy, flavorful and yet comforting.

Ingredients: 

2 medium zucchini chopped

2 cups of broccoli, chopped

1 medium onion chopped

3-4 garlic cloves chopped

1 tbsp olive oil/coconut oil (whichever you prefer) I tend to use both

1.5 cups of water or vegetable stock

Salt per taste

Roasted cumin powder

Black pepper to taste

1 tbsp low fat sour cream

2 tsp garlic powder

1 tbsp shredded Parmesan cheese

Method:

In a Medium pot, heat olive oil over medium heat. When hot, add the garlic, onion and sauté for few minutes until softened. Add chopped zucchini & broccoli, water and bring to boil. Add salt, pepper, roasted cumin powder, garlic powder. Let it boil for approx. 5 minutes.

Transfer the soup carefully to a blender and blend until smooth. Once pureed, pour the soup back into the pan and add sour cream. Return to a simmer and cook uncovered for few minutes. Serve hot and sprinkle Parmesan cheese (optional). Enjoy!

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Creamy Zucchini Soup

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I think I have tried zucchini in every way possible this summer. I am in love with zucchini and still can’t get enough of it! Today was my day off and I spent my morning at the YMCA. They have the best Zumba class! After working out, I did not want to spent a lot of time cooking. I had plenty of zucchini available and because I pair everything in kitchen with garlic, that was an easy choice for this soup. Plus its very cold outside and this soup couldn’t be more comforting at the moment. This soup is very easy and doesnt take more than 15 minutes of your time. This soup is so healthy and yummy that I cant resist my self from having it everyday.

This soup is really as easy as sautéing some garlic and onion in a large pot and then roughly chopping up your zucchini and throwing those into the mix. Lately, my favorite recipes are the ones where you just throw all the things in and mix.

Ingredients:

1 tbsp olive oil

2 garlic cloves, peeled and chopped

1 small onion, chopped

1 large zucchini, chopped

1 cup of vegetable broth or water

1 tsp freshly ground black pepper

1 tsp garlic powder

salt to taste

1 tbsp low fat sour cream

1 tbsp shredded Parmesan cheese

Method:

In a large pot, heat olive oil over medium heat. When hot, add the garlic, onion and sauté for few minutes until softened. Add chopped zucchini, water and bring to boil. Add salt, pepper, garlic powder. Let it boil for approx. 5 minutes.

Transfer the soup carefully to a blender and blend until smooth. Once pureed, pour the soup back into the pan and add sour cream. Return to a simmer and cook uncovered for few minutes. Serve hot and sprinkle Parmesan cheese (optional). Enjoy!

P.S. You can add few mint-cilantro leaves in the soup, it gives it a fresh taste. I love this soup with veggie sandwich.

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Vegetable Quinoa Soup

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Soup season is in full swing and I am loving every second of it!!  Yesterday I made a big pot of vegetable quinoa soup. This is a warming and very satisfying soup specially in winter!  You can make this soup without quinoa and substitute pasta.  I like to use quinoa because it’s a really nutritious superfood that provides a great source of protein. The grainy texture helps make this soup filling enough to provide a meal in itself.

Ingredients:

3 tbsp olive oil

1 medium finely chopped onion

1-2 finely chopped jalapeno peppers

1 tbsp fresh ginger paste

1 tbsp fresh garlic paste

2 cups finely chopped carrots

1 cup finely sliced mushroom

1 medium zuchinni chopped

1 cup uncooked quiona

1/2 cup uncooked orzo

1 cup black beans

3-4 tbsp soy sauce

2-3 tbsp sriracha sauce

1-2 tbsp ketchup (optional)

14oz can vegetable stock

1-2 cup of water

Method:

Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the onion-green chillies and cool until tender. Add the garlic-ginger paste and cook for another 2-3 minutes. Add carrots, zuchinni, mushrooms and continue to saute for 4-5 minutes, stirring occasionally.

Add vegetable broth, water, quinoa and orzo. Cook until quiona and orzo are cooked approx. 25 minutes. Add black beans, soysauce, sriracha and ketchup.  Simmer for another 10-20 minutes. As with all soups, the longer you let the soup simmer and set, the more flavour the soup will develop.

Hope you enjoy and please share your experiences 🙂

Tips: You can add variety of vegetables to this soup. Adding one to two cups of whatever is in your fridge. You can also add variety of beans (chickpea, kidney beans, navy beans, etc)

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