Makai Shorba ( Healthy Soups and Salads Recipe)
by Tarla Dalal
25 Jun 2014
This recipe has been viewed 40680 times
Everyone is sure to relish this tempting, Indian style corn soup which helps to increase your vitamin B3 (Niacin) levels to ensure overall good health. Serve Makai Shorbahot with whole wheat garlic bread to make an absolutely healthy and hearty meal.
Makai Shorba ( Healthy Soups and Salads Recipe) recipe - How to make Makai Shorba ( Healthy Soups and Salads Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 3 serving
3/4 cup sweet corn kernels (makai ke dane)
1 tsp oil
1 clove (laung / lavang)
25 mm (1") stick of cinnamon (dalchini)
2 whole black peppercorns (kalimirch)
1 bayleaf (tejpatta)
1/4 cup finely chopped onions
1/2 tsp finely chopped garlic (lehsun)
1/2 cup carrot cubes
1/2 tsp crushed coriander (dhania) seeds
1/4 tsp cumin seeds (jeera) powder
a pinch of turmeric powder (haldi)
salt to taste
1 cup low-fat milk (99.7% fat-free)
1 tsp lemon juice
For The Garnish
roasted sweet corn kernel
a sprig of coriander (dhania)
Method
- Method
- Heat the oil in a deep non-stick pan, add the clove, cinnamon, peppercorns, bayleaf, onions and garlic and sauté on a medium flame for 1 minute.
- Add the carrot, coriander seeds, cumin seeds powder and turmeric powder, mix well and cook on a medium flame for 2 to 3minutes, while stirring occasionally.
- Add the sweet corn kernels, 2 cups of water and salt, mix well and simmer on a medium flame for 8 to 10 minutes or till the corn is cooked. Allow it to cool completely.
- Discard the bayleaf and then blend in a mixer to a smooth purée.
- Transfer the purée back into the pan, add the milk and bring to a boil.
- Add the lemon juice and mix well.
- Serve hot garnished with roasted sweet corn kernels and a coriander sprig.
Nutrient values per serving
| Energy | 81 cal |
| Protein | 3.7 g |
| Carbohydrates | 13.6 g |
| Fiber | 1.3 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 363.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 3.8 mg |
| Folic Acid | 9.9 mcg |
| Calcium | 115.9 mg |
| Iron | 0.3 mg |
| Magnesium | 21.8 mg |
| Phosphorus | 90 mg |
| Sodium | 39 mg |
| Potassium | 84.8 mg |
| Zinc | 0.2 mg |
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