By Nivert Walid
We’re all used to the fact that we break our fast with that hot bowl of delicious soup. But did you know that this is a healthy habit? Nutritionists recommend eating a bowl of soup before starting your meal especially in Ramadan for many reasons. A bowl of warm soup compensates your body of the fluids you lost during the long fasting period. Moreover, the soup is a rich source of vitamins, minerals, and other nutrients that are essential for the body to bare fasting hours. In this article, we brought to you some healthy soup recipes.
Carrot and oatmeal soup
Oatmeal is full of the essential nutrients that the body needs. it’s also rich in soluble fiber which make it easier for people who want to lose weight. As for the carrot, it is very healthy as it contains rich vitamins, minerals, and beta-carotene. This improves vision, fights cancer, and protects liver.
-Ingredients: 1 cup of grated carrots, 5m oatmeal, garlic, salt, pepper, nutmeg, skimmed broth, 1 small onion.
-Recipe: In a medium-sized pot, heat oil over medium heat. Add onions and salt to the pot and wait from 5 to 8 minutes until onions are soft. Remember to keep stirring to prevent browning. Then add the carrots and cover the pot over low heat for 6 minutes. After the carrots are softened, add the oats and the broth and turn the heat to high in order for the soup to boil. When everything is cooked, pour the soup into a blender and blend it until it is creamy. Finally add some lemon juice (optional) and enjoy your soup.
Broccoli mint soup
When you eat broccoli you get dozens, and maybe even hundreds, of nutrients that support your health. Among the many benefits of broccoli, it protects us from joints’ inflammation, it maintains blood pressure rates and kidney health, reduces cholesterol. Generally, broccoli is anti-aging and improves the human’s immunity system. The other main ingredient of this soup is mint. Because of its oils, mint is the best cure for all gastrointestinal problems, treats respiratory disorders, relieves pain such as headaches, improves memory, and it’s anti-depression.
-Ingredients: 5 broccoli heads, 2 mint branches, 1 onion, garlic, 1.5 glass of water, half a glass of milk, small tablespoon of cumin, and 1 cube of chicken broth.
-Recipe: Cut the onion and garlic, then add them to some oil in a large saucepan. Placed over medium heat, let them sweat until soft and fragrant. Add the broccoli, broth, and milk. After the mixture is boiled, add the mint leaves and wait until they are soft. Now the soap is ready for eating.
The tasty red-colored beet has many benefits for our health. As known, beets fight cancer, remove body toxins, improve skin and hair, and also reduce the risk of Alzheimer’s disease.
-Ingredients: 2 tablespoons of olive oil, 1/5 chopped yellow onion, 3 peeled and smashed garlic cloves, 3 cups of chopped and peeled beets, thyme leaves, 1/2 cup of plain yogurt.
-Recipe: In a medium-sized saucepan heat oil over medium heat. Add onion, garlic, and salt then wait until they’re soft. Add beets and 4 cups of water, and cover until the beets are soft and tender. Let it cool and then move the mixture into a blender. Blend until smooth then top it with theme and it’s ready to eat.
Roasted Red-Pepper soup
Red pepper is rich in antioxidants, It contains a great amount of vitamin C more than any other acidic food. It has Estasaten and Lycopene that cures many diseases. Red Pepper is anti-aging, prevents blood clots, protects from bleeding, and it is very beneficial for the digestive and immunity systems.
-Ingredients: 2 tablespoons of olive oil, 2 large peeled and cut potatoes, 1/2 chopped red onion, 4 dry tomatoes, chicken broth, salt, pepper, 1/4 of fresh chopped cilantro, and 2/3 cup of sour cream, 5 red peppers.
-Recipe: Heat the olive oil in a large saucepan over medium heat, then add the potatoes, onions, cilantro, and red pepper. wait until they begin to soften then add water, broth and dried tomatoes. When all the vegetables are cooked, add the sour cream and mix it in the blender. Finally season it with salt an pepper and it’s ready.
Spinach is universally classified among the healthiest food you can eat as it is rich in vitamins, nutrients, and minerals such as Iron and Magnesium. Not only that, spinach has very low calories which make it a suitable meal for those trying to lose weight. Spinach improves vision, treats neurological problems, and controls blood pleasure.
-Ingredients: 235 grams of Spinach, garlic cloves, spring onion, butter, salt, pepper, 2 sticks of celery, chicken broth,1 peeled and diced tomato, and 1 small potato.
-Recipe: Heat the butter in a large saucepan over medium heat. Add spring onions, celery, potato stir them for a couple of times and let them sweat for about 10 minutes. After that add the stock and the tomato and let them cook for 15 minutes until the potato is fully soft. Then add the spinach and let it sit for a couple of minutes until wilted. Finally use a hand blender to blend the mixture and your soup is done.