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minty vegetable oats soup recipe | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup |


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Minty Vegetable and Oats Soup

minty vegetable 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 fibre in 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 soup is 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.

Enjoy minty vegetable oats soup recipe | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup | with step by step photos.

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Minty Vegetable and Oats Soup recipe - How to make Minty Vegetable and Oats Soup

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Minty Vegetable and Oats Soup
1/4 cup finely chopped mint leaves (phudina)
1/2 cup finely chopped cabbage
1/2 cup finely chopped carrot
1/2 cup quick cooking rolled oats
2 tsp oil
2 tsp finely chopped garlic (lehsun)
1/2 tsp finely chopped ginger (adrak)
1/2 tsp finely chopped green chillies
1 tsp soy sauce
3 cups basic vegetable stock
salt and to taste
2 tsp lemon juice

For The Garnish
 a sprig of mint (phudina)
Method

For minty vegetable and oats soup
    For minty vegetable and oats soup
  1. To make minty vegetable and 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.
  2. Add the cabbage and carrot and sauté on a medium flame for 2 minutes.
  3. Add the oats and sauté on a high flame for 1 to 2 minutes.
  4. Add the soy sauce and basic vegetable stock, mix well and bring to a boil.
  5. Add the salt, pepper, mint leaves and lemon juice, mix well and cook on a medium flame for 1 minute.
  6. Serve the minty vegetable and oats soup immediately garnished with a sprig of mint.

Minty Vegetable and Oats Soup (Fibre Rich & Low Calorie Recipe) Video by Tarla Dalal

Minty Vegetable and Oats Soup recipe with step by step photos

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What is minty vegetable oats soup made off?
  1. What is minty vegetable oats soup made off? oats mint vegetable soup for weight loss | healthy oats soup | is made from 1/4 cup finely chopped mint leaves (phudina), 1/2 cup finely chopped cabbage, 1/2 cup finely chopped carrot, 1/2 cup quick cooking rolled oats, 2 tsp oil, 2 tsp finely chopped garlic (lehsun), 1/2 tsp finely chopped ginger (adrak), 1 tsp finely chopped green chillies, 1 tsp soy sauce, 3 cups basic vegetable stock, salt and freshly ground black pepper (kalimirch) to taste and 2 tsp lemon juice.

What is good about oats?
  1. Oats are a great source of protein for Vegetarians. Slightly over 10% of its energy comes from Protein. 
  2. Nearly 15% of the energy of Oats comes from Fats which are healthy fats good for you.
  3.   Oats are also a very good dessert ingredient because they are low in sugar, have a low Glycemic Index and are loaded with soluble fibre. You can give this Oats and Dates Kheer - a sugar free dessert definitely a try.
  4. Good for heart. Oats is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. 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. Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body (1)

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. 

Making minty vegetable oats soup
  1. To make minty vegetable oats soup recipe | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup | heat 2 tsp oil in a deep non-stick pan.
  2. Add 2 tsp finely chopped garlic (lehsun).
  3. Add 1/2 tsp finely chopped ginger (adrak).
  4. Add 1 tsp finely chopped green chillies.
  5. Sauté on a medium flame for a few seconds.
  6. Add 1/2 cup finely chopped cabbage.
  7. Add 1/2 cup finely chopped carrot.
  8. Sauté on a medium flame for 2 minutes.
  9. Add 1/2 cup quick cooking rolled oats.
  10. Sauté on a high flame for 1 to 2 minutes.
  11. Add 1 tsp soy sauce. You can skip soya sauce if you wish but the colour of the soup will change,
  12. Add 3 cups basic vegetable stock or water.
  13. Mix well.
  14. Bring to a boil.
  15. Add salt to taste.
  16. Add pepper.
  17. Add 1/4 cup finely chopped mint leaves (phudina).
  18. Add 2 tsp lemon juice.
  19. Mix minty vegetable oats soup | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup | well.
  20. Cook minty vegetable oats soup | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup | on a medium flame for 1 minute.
  21. Serve minty vegetable oats soup | Indian oats vegetable soup | oats mint vegetable soup for weight loss | healthy oats soup | immediately garnished with a sprig of mint.

Health Benefits of minty vegetable oats soup
  1. Minty Vegetable Oats Soup – high in fibre and antioxidants. 
  2. The horde of veggies used to make this soup add in antioxidants to reduce inflammation in the body and maintain the health of cells and organs. 
  3. Garlic is rich in antioxidant allicin, carrots in lycopene, green chillies in capsaicin and lemon juice and cabbage in vitamin C.
  4. The veggies also add in a touch a fibre which is beneficial for diabetes, healthy heart and weight loss. 
  5. Oats are rich in soluble fibre toos, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
  6. This soup keeps you full for long hours and avoids binge eating. 
  7. Minty Vegetable and Oats 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, 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.
    2. 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.
    3. 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.
    4. 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.

Accompaniments

Masala Cheese Toast, Spicy Masala Toast Sandwich 
Toasted Triangles 

Nutrient values (Abbrv) per serving
Energy94 cal
Protein2.8 g
Carbohydrates13.3 g
Fiber3.6 g
Fat3.3 g
Cholesterol0 mg
Sodium112.5 mg

RECIPE SOURCE : Healthy Soups and SaladsBuy this cookbook
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Reviews

Minty Vegetable and Oats Soup
5
 on 01 Aug 20 12:18 AM


I tried this and came up very good... but I was bit troubled with the portion size. What’s the measurement for one cup... we were 3 and the position wasn’t enough to feed 😔
Reply
| Hide Replies
Tarla Dalal    Vivek, 200 ml is one cup.
Reply
01 Aug 20 11:50 AM
Minty Vegetable and Oats Soup
5
n_katira
 on 28 Mar 14 03:38 PM


Oats and a whole lot of veggies cooked in vegetable stock and flavoured in a Chinese style with soya sauce.
Reply