Healthy Garlic Oats and Vegetable Soup, Vegetable Soup with Oats
by Tarla Dalal
garlic oats and vegetable soup recipe | vegetable soup with oats | healthy garlic vegetable soup for weight loss | with 21 amazing images.
garlic oats and vegetable soup recipe | vegetable soup with oats | healthy garlic vegetable soup for weight loss is a lip-smacking nourishing bowl. Learn how to make vegetable soup with oats.
To make garlic oats and vegetable soup, heat the oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes. Add the mixed vegetables, 3 cups of water, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the oats and coriander, mix well and cook on a medium flame for another 1 minute. Serve hot.
This sumptuous vegetable soup with oats has sharp accents of onion and garlic, which make it quite an exciting start to the meal. Garlic is the most commonly used flavouring ingredient in Indian recipes and is used as a seasoning worldwide. It possesses many health benefits too. The active ingredient allicin present in garlic aids in lowering blood pressure, regulates blood sugar levels and performs antimicrobial, antiviral and antifungal function too.
In one smart turn, this garlic oats and vegetable soup is thickened with rolled oats rather than starchy options like corn flour or plain flour. This not only makes the soup healthy and fibre-rich, but also imparts a very interesting and enjoyable mouth-feel to it. Further, the addition of mixed veggies boosts antioxidant consumption which can reduce inflammation in the body.
A dash of coriander before serving the healthy garlic vegetable soup for weight loss lends a fresh aroma and herby flavour that will delight your senses! Diabetics, heart patients and weight watchers all can enjoy the tempting flavour of this healthy soup. Serve it with a bowl of protein rich rajma salad to square up a healthy and satiating meal.
Tips for garlic oats and vegetable soup. 1. We have used rolled oats as a thickener for the recipe instead of cornflour. This makes the recipe very healthy. 2. Chop the onions and garlic finely to enjoy its mouthfeel in the soup. 3. You can also use other veggies like chopped cabbage or small broccoli florets. 4. Chopped coriander can be replaced with chopped mint leaves.
Enjoy garlic oats and vegetable soup recipe | vegetable soup with oats | healthy garlic vegetable soup for weight loss | with step by step photos.
Healthy Garlic Oats and Vegetable Soup, Vegetable Soup with Oats recipe - How to make Healthy Garlic Oats and Vegetable Soup, Vegetable Soup with Oats
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Healthy Garlic Oats and Vegetable Soup
2 tsp finely chopped garlic (lehsun)
1 cup chopped and boiled mixed vegetables (french beans , carrots and cauliflower)
1 tsp oil
1/4 cup finely chopped onions
salt and to taste
2 tbsp quick cooking rolled oats
2 tbsp chopped coriander (dhania)
For healthy garlic oats and vegetable soup
- For healthy garlic oats and vegetable soup
- To make {span class="bold1"}healthy garlic oats and vegetable soup{/span}, heat the oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes.
- Add the mixed vegetables, 3 cups of water, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the oats and coriander, mix well and cook on a medium flame for 4 to 6 minutes.
- Serve the {span class="bold1"}healthy garlic oats and vegetable soup{/span} hot.
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what is garlic oats and vegetable soup made off?
- what is garlic oats and vegetable soup made off? vegetable soup with oats is made from 2 tsp finely chopped garlic (lehsun), 1 cup chopped and boiled mixed vegetables(french beans , carrot and cauliflower), 1 tsp oil, 1/4 cup finely chopped onions, salt and freshly ground black pepper (kalimirch) to taste, 2 tbsp quick cooking rolled oats and 2 tbsp chopped coriander (dhania).
tips for vegetable soup with oats
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We have used rolled oats as a thickner for the recipe instead of cornflour. This makes the recipe very healthy.
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Chop the onions and garlic finely to enjoy its mouthfeel in the soup.
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You can also use other veggies like chopped cabbage or small broccoli florets.
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Chopped coriander can be replaced with chopped mint leaves.
garlic is good for you
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Garlic is the most commonly used flavoring ingredient in Indian recipes and is used as a seasoning worldwide. It has a unique taste and adds a strong flavor to the recipes. Garlic Lowers Cholesterol
Garlic has been proven to lower cholesterol (1) and thin the blood, which helps to prevent stroke, high blood pressure and heart disease. Garlic is great for the heart and circulatory system. -
Helps in Blood Pressure Control
The active ingredient allicin present in garlic aids in lowering blood pressure (2). People with hypertension should chew 2-3 garlic cloves to bring down their blood pressure or can make recipes with raw garlic like Garlicky Hummus and Fresh Garlic Chutney to bring down their blood pressure. See 8 health benefits of garlic.
making vegetable soup with oats
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To make garlic oats and vegetable soup recipe | vegetable soup with oats | healthy garlic vegetable soup | heat 1 tsp oil in a deep non-stick pan.
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Add 2 tsp finely chopped garlic (lehsun).
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Add 1/4 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 1 cup chopped and boiled mixed vegetables(french beans , carrot and cauliflower).
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Add 3 cups of water.
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Add salt to taste.
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Add pepper.
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Mix well.
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Cook on a medium flame for 2 minutes, while stirring occasionally.
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Add 2 tbsp quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), 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?
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Add 2 tbsp chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Mix well.
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Cook garlic oats and vegetable soup | vegetable soup with oats | healthy garlic vegetable soup | on a medium flame for another 4 to 6 minutes.
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Serve garlic oats and vegetable soup | vegetable soup with oats | healthy garlic vegetable soup | hot.
health benefits of garlic oats and vegetable soup
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Garlic Oats and Vegetable Soup – high in fibre and antioxidants.
- The use of ample veggies along with oats add complex carbs and fibre (1.9 g / serving) to keep you satiated for a long time. Heart patients can benefit from the fibre this soup encloses.
- Veggies also are a good source of antioxidants, which are needed to ward off the harmful free radicals from the body.
- Vitamin A and vitamin C are other key nutrient you can gain from this soup.
- With only 43 calories per serving, this soup is a wise choice for those aiming weight loss.
- Being low in carbs (5.8 g / serving), this soup is a perfect choice for diabetics too.
| Energy | 43 cal |
| Protein | 1.7 g |
| Carbohydrates | 5.8 g |
| Fiber | 1.9 g |
| Fat | 1.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 274.6 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 9.7 mg |
| Folic Acid | 7.7 mcg |
| Calcium | 21.5 mg |
| Iron | 0.5 mg |
| Magnesium | 15 mg |
| Phosphorus | 74.5 mg |
| Sodium | 8.8 mg |
| Potassium | 60.1 mg |
| Zinc | 0.2 mg |
Very easy to prepare. Very tasty and healthy soup. Thanks
The rainy day with cold wind came to a standstill, my son loved the soup and commented so, filling the evening''s craving in a healthy way.
A nice soup with a healthy mix of veggies.adding oats instead of cornflour is a good option.
Summer is setting begs like carrots, dhania cauliflower will not be there pl give some filling soups for the summers
A non spicy clear soup with a filling of healthy vegetables.