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Mint , Ginger & Lemon Fizz , Nourishing Lentil - Spinach Soup & Mixed Pulse and Vegetable Salad

Posted Aug 12 2009 10:21pm


These recipes are less in calories and without a trace of oil or butter ( and nutritious too !!! ).

Mint , Ginger and Lemon Fizz
( Soda with a hint of ginger and mint )

Serves : 4
Time required : 10 minutes

Ingredients

3 bottles soda , chilled
Juice of 1 lemon
5 cm ginger
3/4 teaspoon ( 4 g ) black salt
6 teaspoon ( 30 g ) powdered sugar or sweetener
8 - 10 mint leaves, chopped fine
6 - 8 ice cubes

Method

Grate the ginger and extract about one tablespoon juice.

Mix lemon juice , ginger juice , black salt , sugar and mint leaves in a bowl. Refrigerate this mixture.

At serving time , put ice cubes in tall glasses.

Add enough of seasoned lemon juice and pour the soda over. Serve immediately.

Nutritive value of each serving : 32.2kcal
Fat : 0 . 0 4 g
Carbohydrates : 7. 9 g




Lentil & Spinach Soup
( Spinach soup enriched with milk and masoordal )

Serves : 4
Time required : 20 minutes plus cooling time

Ingredients

120 g spinach , chopped
3 ( 150 g ) onions, sliced
3 ( 250 g ) tomatoes , cut into big pieces
60 g masoordal
2 flakes ( 4 g ) garlic, crushed
120 ml skimmed milk
Chilli powder and salt to taste
1/4 teaspoon ( 1ml ) lime juice

Method

Mix the spinach , onions, tomatoes, masoordal and garlic in a pan. Add 750 ml water and pressure cook for 10 minutes or till done. When cool , blend in mixer.

Heat the milk and add to the soup. Add chilli powder and salt and bring to a boil. Serve hot with a dash of lime juice.

Nutritive value of each serving : 102.5 kcal
Proteins : 6.3 g
Fat : 1.1 g
Carbohydrates : 18.0 g




Mixed pulses and vegetable salad
( Lentils and vegetables tossed in a salad dressing )

Serves : 4
Time required : 30 minutes plus soaking time

Ingredients

60 g rajmah ( red kidney beans )
60 g kabulichana
120 g potatoes
80 g cucumber
80 g onions
A few coriander leaves
2 g green chillies , chopped fine
8 salad leaves ( optional )

For the salad dressing :

1 teaspoon ( 5 g ) salt
1/2 teaspoon ( 2 g ) pepper powder
Juice of 2 lemons

Method

Wash and soak the rajmah and Kabulichana in enough water for 6 - 8 hours or overnight. Pressure cook the soaked pulses and potatoes separately.

Peel and dice the potatoes and cucumber. Chop the onions finely.

Mix all the salad ingredients. Add salt , pepper and lime juice. Toss well . Serve in bowl , lined with salad leaves.

Nutritive value of each serving : 158.9kcal
Fat : 1.2 g
Fibre : 1.9 g
Carbohydrates : 29.7 g
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