Excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. When we consume a low-calorie vegetable-based soup before our meals we consume up to 20% fewer calories at a meal 1. This low caloric pale green soup can help you take a step closer to your target body weight. It can be served chilled in summer and warm in winter. This easy to make soup is also a healthy choice to satisfy hunger pangs between meals.
Creamy gratifying soup without a hefty caloric price tag
Prep time: 10 mins
Cooking time: 25 mins
Recommended portion size: 1serve
|Green peas, boiled||150g, 1cup|
|Fresh mint, chopped||20g, 3/4 cup|
|Oil||15ml, 1 tbsp|
|Onion, chopped||60g, 1/3 cup|
|Garlic cloves, minced||3 cloves|
|Fennel seeds powder||15g, 3 tsp|
|Ground black pepper||½ tsp|
|Vegetable stock||180ml, ¾ cup|
|Low-fat curds||180g, ¾ cup|
|Peanuts, roasted and split||1 tbsp|
Heat the oil over moderate heat in a large saucepan.
Add the onions and garlic and cook, stirring, for 5 minutes until they are soft and translucent.
Then add the fennel powder. Add the vegetable stock, chopped mint and the peas to the saucepan. Bring to a boil.
Did you know? It is best to add mint leaves raw or at the end of the cooking process. This helps them maintain their delicate flavor and texture.
Remove from the heat and allow cooling a little.
Now puree the soup in a blender until smooth.
When the mixture is cool, add the yogurt.
Sprinkle freshly ground black pepper and salt.
Serve chilled, topped with some of the toasted peanuts and some more shredded fresh mint.
Nutritive value/ serve
|( kcal)||(G)||(G)||(G)||(mg)||Fibre, g|
- Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007;49(3):626–634. doi:10.1016/j.appet.2007.04.002