Minty Vegetable and Oats Soup serves 4, 185 ml per serving.
94 calories for 1 serving of Minty Vegetable and Oats Soup, Cholesterol 0 mg, Carbohydrates 13.3g, Protein 2.8g, Fat 3.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Minty Vegetable and Oats Soup.
See Minty Vegetable and Oats Soup recipe | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup | with 28 amazing images.
minty vegetable oats soup recipe | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup is a bowlful that’s packed with nourishment and flavour. Learn how to make Indian oats vegetable soup.
To make minty vegetable oats soup, heat the oil in a deep non-stick pan, add the garlic, ginger and green chillies and sauté on a medium flame for a few seconds. Add the cabbage and carrot and sauté on a medium flame for 2 minutes. Add the oats and sauté on a high flame for 1 to 2 minutes. Add the soy sauce and basic vegetable stock, mix well and bring to a boil. Add the salt, pepper, mint leaves and lemon juice, mix well and cook on a medium flame for 1 minute. Serve immediately garnished with a sprig of mint.
Want to have a quick and light meal? This thick and chunky soup can do the trick! Indian oats vegetable soup is a fibre-rich soup that is very filling while also aiding in weight loss. Vegetable stock and the horde of chopped vegetables brings in a whole gamut of nutrients to this soup, while mint, chillies, ginger and soy sauce add a good flavour and aroma.
Oats mint vegetable soup for weight loss is also a wise pick for diabetics and heart patients too. The fibrein it helps to manage blood sugar and blood cholesterol levels too. Moreover, the veggies which lends fibre are also rich in antioxidants which helps to reduce inflammation and maintain the health of organs like pancreas and heart.
With 94 calories per serving, this healthy oats soupis quite satiating. When served with a healthy salad like matki salad it makes a light and wholesome meal. You will gain protein and other key nutrients like vitamin C, iron and potassium too from this nutritious salad.
Tips for minty vegetable oats soup. 1. Chop the ginger, green chillies and garlic finely for a good mouthfeel. 2. You can skip soya sauce if you wish but the colour of the soup will change. 3. Mint leaves can be replaced with finely chopped coriander. 4. We recommend you use vegetable stock for this soup to enhance its flavour. However, to save on time, you may use water. 5. After adding lemon juice do not cook for more than 1 minute as it might make the soup bitter. 6. The soup has to be served immediately as oats have a tendency to thicken the soup with time.
Is Minty Vegetables and Oats Soup healthy?
Yes, this soup is healthy. The soup is made of carrots, cabbage, mint leaves which add good bulk to the oats based soup.
Let's understand the Ingredients.
What's good.
Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?
Mixed Vegetables : Mixed vegetables get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas.
Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. See here for detailed benefits of mint leaves.
Can diabetics, heart patients and over weight individuals have Minty Vegetables and Oats Soup ?
Yes. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart.
Can healthy individuals have Minty Vegetables and Oats Soup ?
Yes. Mixed vegetables get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.
Minty Vegetable and Oats Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 83% of RDA.
- Potassium : Potassium is critical for those with high blood pressure as it lessens the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits. 39% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 16% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 14% of RDA.
Minty Vegetables and Oats Soup is good for
1. Healthy Recipes Lifestyle
2. Healthy low calorie soup
3. Low cholesterol soup
4. Athlete Soups
5. Diabetic Soups
Minty Vegetable and Oats Soup is high in
1. Vitamin C : Vitamin C is a great defence against coughs and colds.
2. Phosphorous : Phosphorous works closely with calcium to build bones.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.
How to burn 94 calories that come from Minty Vegetable and Oats Soup?
Walking (6 kmph) = 28 mins
Running (11 kmph) = 9 mins
Cycling (30 kmph) = 13 mins
Swimming (2 kmph) = 16 mins
Note: These values are approximate and calorie burning differs in each individual.