Broccoli and Red Capsicum Soup
by Tarla Dalal
When you are game for a bowlful that is bursting with flavour, go for this Broccoli and Red Capsicum Soup.
Capsicum, onions and garlic together make this a truly flavorsome soup, while broccoli gives it a luscious texture.
Both broccoli and red capsicum are fibre-rich veggies, making this soup a good addition to a diabetic meal. As it is quite low in fat and carbs, you can even have this tasty soup every day.
Try other diabetic friendly soups like Lentil and Vegetable Broth , Mixed Sprouts Soup and Mein Chow Soup .
Broccoli and Red Capsicum Soup recipe - How to make Broccoli and Red Capsicum Soup
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 1/2 cups broccoli florets
1 cup roughly chopped red capsicum
1 tsp oil
2 tsp roughly chopped garlic (lehsun)
1/2 cup roughly chopped onions
salt and freshly ground black pepper (kalimirch) to taste
- Method
- Heat the oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 2 minutes.
- Add the broccoli, red capsicum and salt and sauté on a medium flame for 3 minutes.
- Add 1½ cups of hot water, mix well. Cover with a lid and cook on a medium flame for 4 minutes, while stirring occasionally.
- Cool and blend in a mixer till smooth.
- Transfer the mixture back into the same non-stick pan, add the pepper powder and ¼ cup of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve hot.
| Energy | 43 cal |
| Protein | 1.6 g |
| Carbohydrates | 5.4 g |
| Fiber | 1.4 g |
| Fat | 1.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 838.8 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 81.5 mg |
| Folic Acid | 19.9 mcg |
| Calcium | 37.3 mg |
| Iron | 0.6 mg |
| Magnesium | 8.4 mg |
| Phosphorus | 47.4 mg |
| Sodium | 4.7 mg |
| Potassium | 168.5 mg |
| Zinc | 0.2 mg |
Good combination of colours and flavours... just perfect what I look forward to in a bowl of soup. Do not miss out on the black pepper. A stir-fry along with this soup can make a healthy weight loss meal.