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Paneer, Bean Sprouts and Spring Onion Soup

 

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paneer bean sprouts and spring onion soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables | with 33 amazing images.

paneer bean sprouts and spring onion soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables is a soup of colourful and crunchy veggies in a delicious vegetable stock. Learn how to make paneer vegetable soup.

To make paneer bean sprouts and spring onion soup, heat the olive oil in a broad non-stick pan, add the baby corn and saute on a medium flame for 30 seconds. Add vegetable stock, mix well and cook on a medium flame for 3 to 4 minutes. Add the soya sauce, sugar, black pepper powder, salt, paneer, bean sprouts and spring onions, mix well and simmer for another 3 to 4 minutes. Serve hot garnished with coriander.

Sometimes, some soups taste so heavenly you cannot believe they do not have any butter or cream in them! The paneer vegetable soup is one such simple yet pleasing soup made without adding any unnecessary fat.

Healthy Indian cottage cheese soup with vegetables is enriched with paneer and bean sprouts, making it an excellent source of protein. Using low-fat paneer reduces the fat content of the recipe. Diabetics , heart patients and weight-watchers can make their choice between low fat paneer and full fat paneer depending on the amount of fat allowed in a day.

You can also benefit from the fibre in the paneer bean sprouts and spring onion soup. With 3.2 g of fibre per serving, you are sure to be satiated for long hours and avoid binge eating. Calcium, magnesium, phosphorus, vitamin A and vitamin C are a few other nutrients to gain from this nourishing bowl.

Tips for paneer bean sprouts and spring onion soup. 1. Serve paneer vegetable soup with a healthy sprouted moong salad to make a complete lunch. 2. Serve Paneer, Bean Sprouts and Spring Onion Soup with a multigrain toast.

Enjoy paneer bean sprouts and spring onion soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables | with step by step photos.

Paneer, Bean Sprouts and Spring Onion Soup recipe - How to make Paneer, Bean Sprouts and Spring Onion Soup

Tags

Chinese SoupsBoiled Indian recipesChinese PartyNon-stick PanQuick Vegetarian Indian SoupsIndian Diabetic recipesIndian Cancer Patients

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Paneer , Bean Sprouts and Spring Onion Soup
1/2 cup low fat paneer (cottage cheese) , cut into small cubes
1/2 cup bean sprouts
3/4 cup finely chopped spring onions
1 tsp olive oil
1/2 cup sliced baby corn
4 cups basic vegetable stock
1 tsp soy sauce
1/2 tsp sugar , optional
1 tsp freshly ground black pepper (kalimirch)
salt to taste

For The Garnish
1 tbsp finely chopped coriander (dhania)

Method
For paneer, bean sprouts and spring onion soup
    For paneer, bean sprouts and spring onion soup
  1. To make {span class="bold1"}paneer, bean sprouts and spring onion soup{/span}, heat the olive oil in a broad non-stick pan, add the baby corn and saute on a medium flame for 30 seconds.
  2. Add vegetable stock, mix well and cook on a medium flame for 3 to 4 minutes.
  3. Add the soya sauce, sugar, black pepper powder, salt, paneer, bean sprouts and spring onions, mix well and simmer for another 3 to 4 minutes.
  4. Serve the {span class="bold1"}paneer, bean sprouts and spring onion soup{/span} hot garnished with coriander.

Paneer, Bean Sprouts and Spring Onion Soup recipe with step by step photos

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what is paneer and bean sprouts soup made off?
  1. what is paneer and bean sprouts soup made off? paneer vegetable soup is made from cheap and easily available ingredients in India such as 1/2 cup low-fat paneer, cut into small cubes, 1/2 cup bean sprouts, 3/4 cup finely chopped spring onions (whites and greens), 4 cups basic vegetable stock, 1/2 cup sliced baby corn, 1 tsp soy sauce, 1/2 tsp sugar and 1 tsp freshly ground black pepper. See below image of list of ingredients for paneer and bean sprouts soup.

benefits of paneer


benefits of bean sprouts
  1. 1. Bean Sprouts are one of the most complete and nutritional of all the foods that exist.

    2. Bean Sprouts have greater concentration of vitamins, minerals and proteins.

    3. Bean sprouts have content of living enzymes which boost metabolic process and aid in digestion.

    4. With lots of dietary fiber to their credit, beans sprouts add bulk to stools and makes the passage of stools through the digestive tract easier. This helps to avoid constipation.

    5. With significant amounts of iron, beans sprouts help to maintain the red blood cell (RBC) count. A good RBC count means no sign of anaemia and in turn no symptoms of fatigue, pale skin, tiredness etc. 

making vegetable stock
  1. To make basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | scrub the vegetables and wash them to remove any dirt. Ingredients for 4 cups of basic vegetable stock 1/2 cup cauliflower florets, 1/2 cup roughly chopped onions, 1/2 cup roughly chopped cabbage, 1/2 cup roughly chopped carrot and 4 tbsp roughly chopped celery (ajmoda). Method.  
    1. To make the basic vegetable stock, boil 6 cups of water in a deep non-stick pan.
    2. Add the cauliflower, onions, cabbage, carrots and celery and boil on a high flame for 15 minutes.
    3. Strain the water using a strainer and discard the vegetables.
    4. Use the basic vegetable stock as required.

  2. Chop all the vegetables and keep them ready. There is no need to chop the vegetables finely or accurately as you just need to simmer them till they leach out all the flavor. Remember the greater the surface area, the more quickly vegetables will yield their flavor. Many people do not even peel the vegetables before chopping, that is your personal preference. 
  3. Boil 3 cups of water in a deep non-stick pan. The pan/pot must be big enough to hold all the vegetables plus a few extra inches of water. 
     
  4. Add the cauliflower. There is no need to be so specific about the vegetables you add. Onions, carrots and celery are the basic vegetable stock flavor providers and you can combine them with whatever is easily available like garlic, mushrooms, corn cobs, bell peppers or fresh herbs like rosemary, thyme, parsley and leek. Many people also add bay leaves and whole peppercorns. 
  5. Now, also add the carrots. You can add any amount of vegetables but, just  make sure to have a roughly equal portion of each so the resulting stock will have a balanced flavor. If you want one particular flavor to dominate, you can adjust the vegetables accordingly as well. 
  6. Add the cabbage to the basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | 
  7. Add the celery to the basic vegetable stock. This is like a crucial flavoring agent to any stock recipe. 
  8. Add the onions to the basic vegetable stock. If you are making a Chinese soup recipes, you can replace onions with spring onions to make the evegatble stock more flavorful. 
  9. Boil on a high flame for 20 minutes. If you have time, you can simmer the vegetables on a really slow flame for about 45 minutes to get a realy deep flavor. 
  10. Strain the water using a strainer or colander and discard the vegetables from the basic vegetable stock. 
     
  11. Use as required. See step by step  basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | can be made ahead of time. Let it cool completely, then cover and chill, or freeze for up to 3 months. 

making paneer bean sprouts soup
  1. To make  paneer bean sprouts and spring onion soup recipe | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables | heat 1 tsp olive oil in a deep non stick pan. 
  2. Add put 1/2 cup sliced baby corn..
  3. Saute on medium heat for 30 seconds.
  4. Add 4 cups basic vegetable stock.
  5. Cook on a medium flame for 3 to 4minutes, while stirring ocassionaly.
  6. Add 1 tsp soy sauce.
  7. Add 1/2 tsp sugar (optional ). We did not add sugar.
  8. Add freshly ground black pepper to taste. We added 1/4 tsp pepper.
  9. Add salt to taste. We added 1/2 tsp salt.
  10. Add 1/2 cup low-fat paneer, cut into small cubes.
  11. Add 1/2 cup bean sprouts.
  12. Add 3/4 cup finely chopped spring onions (whites and greens).
  13. Mix well.
  14. Simmer for another 3 to 4 minutes.
  15. Transfer paneer bean sprouts and spring onion soup | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables | to a serving bowl. Garnish with chopped coriander.
  16. Serve paneer bean sprouts and spring onion soup | paneer vegetable soup | healthy Indian cottage cheese soup with vegetables | hot.

tips for paneer bean sprouts and spring onion soup
  1. Serve paneer vegetable soup with a healthy sprouted moong salad to make a complete lunch.
  2. Serve paneer bean sprouts and spring onion soup with a multigrain toast.

health benefits of paneer bean sprouts and spring onion soup
  1. Paneer Bean Sprouts and Spring Onion Soup – low in calories, high in fibre.
  2. Brimming with veggies and high protein paneer, this soup lends less than 100 calories per serving. 
  3. Further it has a good dosage of fibre to benefit the gut. 
  4. Diabetics, weight watchers and heart patients can also benefit from the fibre. 
  5. Paneer adds in enough calcium which can aid in bone strengthening process.
  6. Enjoy it as a light dinner or in between meals.
  7. Paneer, Bean Sprouts and Spring Onion Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), 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. 73% of RDA.
    2. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 43% of RDA.
    3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 27% of RDA.
    4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 16% of RDA.
    5. 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.
Nutrient values per serving
Energy99 cal
Protein6.1 g
Carbohydrates14.9 g
Fiber3.2 g
Fat1.7 g
Cholesterol0 mg
Vitamin A769.4 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.5 mg
Vitamin C29.1 mg
Folic Acid31.5 mcg
Calcium259.4 mg
Iron1.6 mg
Magnesium40.6 mg
Phosphorus164.4 mg
Sodium171 mg
Potassium192.5 mg
Zinc0.5 mg
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Reviews

Clear Cottage Cheese Soup ( Healthy Soups and Salads Recipe)
 on 28 Mar 13 09:13 AM
5

Paneer cooked in a clear soup spiced with soya sauce.