Clear Vegetable Soup with Tofu ( Healthy Diabetic Recipe )


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This soup is not just easy and tasty but also convenient… since you can make it using whatever vegetables you can lay your hands on. You can even replace vegetable stock with the vegetable stock cubes available in the market. A light soup full of the goodness of tofu and vegetables, it is low in calories and high in iron content. The unique blend of flavours, including the lemongrass highlight, is characteristic of thai cooking. Soya sauce is high in sodium and hence i have used only 1 tsp, to be on the safe side, especially for those who have high blood pressure. Tofu is very good for health, and is high in all nutrients; so, wherever possible, try replacing paneer with tofu.

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Preparation Time:    Cooking Time:     Makes 4 servings
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Ingredients

3 cups vegetable stock
1 cup thickly sliced mushrooms (khumbh)
1 cup rehydrated and sliced oyster mushrooms (optional)
1 cup cubed tofu (bean curd/soya paneer)
1/4 tsp finely chopped green chillies
25 mm (1") peeled and crushed galangal (thai ginger) or fresh ginger (adrak)
1 stalk lemongrass (hare chai ki patti) crushed
5 lemon leaves (optional) , torn
1 tsp soy sauce
2 tomatoes , deseeded and chopped
2 tsp finely chopped spring onions
1 tbsp chopped coriander (dhania)
salt to taste
1/2 tsp lemon juice
a few coriander (dhania) sprigs

Method
  1. Put the vegetable stock to boil, add the button and oyster mushrooms, tofu, green chillies, galangal, lemon grass and lime leaves and mix well.
  2. Simmer for 5 minutes or till they release flavours.
  3. Add the soya sauce, tomatoes, spring onions, cilantro and salt, mix well and simmer for another minute.
  4. Remove from the flame and add the lemon juice and mix well.
  5. Serve hot garnished with coriander sprigs.

Nutrient values 
EnergyProteinCarbohydratesFatVitamin CIronFolic acidZincFibre
60 calories 6.1 gm 4.8 gm 2.0 gm 13.7 mg 4.3 mg 18.8 mcg 0.3 mg 0.8 gm

RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook
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 on 09 Dec 10 11:33 AM


i was hesitant to use tofu as not many people like it. The taste is good and its really healthy! Good recipe!