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Zero Oil Soups recipes


Last Updated : Mar 03,2021



बिना तेल सूप - हिन्दी में पढ़ें (Zero Oil Soups recipes in Hindi)
ઝીરો ઓઇલ સૂપ - ગુજરાતી માં વાંચો (Zero Oil Soups recipes in Gujarati)

Zero Oil Soups, Indian Veg No Oil Soup Recipes

Soups, are considered as appetizers to a meal. They feature a lot of veggies and just a sip of it can be pleasing and soothing to the throat. Apart from the amalgam of flavours and textures that the veggies contribute to this soup, they lend taste and fabulous aroma and nourishment too.

But we often don’t realise, that soups are liable to contain a lot of hidden ingredients like fat-laden cream, cheese, full fat milk, butter, fried noodles, bread croutons etc. We can reduce the calorie-count and boost the nutrition content of these soups by using low-fat milk and milk products, which are as tasty as their conventional counterparts, vegetable stock etc.

 Vegetable Stock ( Soups and Salads Recipe )

 Vegetable Stock ( Soups and Salads Recipe )

This section is attempt to avoid all high fat ingredients while avoiding the use of oil completely. The idea is to have a meal which is fat-free to avoid adding excess calories to the meal and thus avoid piling inches on waistline.

This section contains a variety of soups such as Whey Soup and Moong Dal and Spinach Soup to suit Indian and international palates. And once you have made any soup using your favourite veggie, remember to perk it with herbs and spices and not fat laden butter and cream. This is what will be a ladder to weight loss and health forever then.

Whey SoupWhey Soup

Zero Oil Indian Clear Soups

A flavourful soup that is truly refreshing is Spicy Barley Soup. Fiber rich barley is highly satiating. Perfectly balanced with chopped veggies, it is a nourishing portion to sip on. The paneer used is low fat to not pile up on excess calories. With 59 calories per serving, it’s a pleasure to indulge into. The veggies also give a vitamin A boost – a nutrient required for vision, glowing skin and build immunity.

 Spicy Barley Soup

 Spicy Barley Soup

Another healthy option is to opt for Zero Oil Paneer Bean Sprouts and Spring Onion Soup. This is a clear soup which is flavoured with vegetable stock. The nutrition comes from bean sprouts and other veggies like spring onion and baby corn. Both lend crunch too. Here we have used 2 unique spices to perk up the flavour – white pepper powder and little soy sauce. Ready in 8 minutes, it is worth trying once for sure.

 Paneer, Bean Sprouts and Spring Onion Soup

Paneer, Bean Sprouts and Spring Onion Soup

How about a protein rich clear soup? Not by way of paneer, but by the addition of rajma. Known as kidney beans these are used most frequently in North Indian cuisine, but here we have explored them as high protein ingredient along with other veggies. Enjoy the freshness of garlic along with onions and spinach that are simmered in water along with delightful tomato puree in Rajma and Spinach Soup. It is truly irresistible. With 31 calories and 3.3 g carbs, it suits diabetes and heart patients both.

 Rajma and Spinach Soup ( Soups and Salads Recipe ) Rajma and Spinach Soup ( Soups and Salads Recipe )

Mushrooms are another health-friendly ingredient which cannot be missed out when we talk of healthy soups. Simmered in a delectable stock, the aroma of mushrooms cooked with chopped ginger and spring onion greens will surely bring all the family members on the dining table. For slight crunch and enjoyment we have added whole wheat vermicelli. If you wish you can avoid it or reduce the quantity in Paneer Vermicell and Mushroom Vegetable Broth.

Paneer, Vermicelli and Mushroom Vegetable BrothPaneer, Vermicelli and Mushroom Vegetable Broth

Zero Oil Indian Thick Soups

Ah the Minty Green Pea and Corn Soup. Ever thought of making the twain meet? Well, just cook the duo, blend and lace them with mint, and the result is a delectable soup that makes your taste buds squeal with joy! This soup is slightly above 100 calories, but it is highly satiating because of the high fiber (5.8 g per serving) it possess. A bow of fiber rich salad with this soup is enough to square up your meal.

 Minty Green Pea and Corn Soup

Minty Green Pea and Corn Soup

The highly nourishing sprouts cab weaved into a healthy soup too and that without oil. Moong sprouts with spinach, garlic and salt gives a protein and iron-rich soup, which help boost your haemoglobin levels, while also giving fibre, which keeps you full for longer and aids in weight loss too. Do give Garlicky Moong Sprouts Soup with Spinach a try!

 Garlicky Moong Sprouts Soup with Spinach

 Garlicky Moong Sprouts Soup with Spinach

Use the creaminess of beet along with cow peas to make a unique soup like Chawli and Beetroot Soup. This combination is The is much more than a flavourful appetiser. A unique garnish of finely chopped onions and tomatoes imparts an interesting mouth-feel to this soup, and gives it a zesty flavour too.

 Chawli and Beetroot Soup

Chawli and Beetroot Soup

Nourishing dals can be used to make soups too! They give protein which nourishes the cells of our body. Protein is also needed to boost many other chemical reactions in the body. So if you do not like the traditional dal with Indian masalas, make up for your protein needs by way of this Hearty Red Lentil Soup. It is mildly spiced up with chilli flakes.

 Hearty Red Lentil Soup, Healthy Masoor Dal Soup

Hearty Red Lentil Soup, Healthy Masoor Dal Soup

Addition of sweet corn to any recipe is usually welcome by all. Here we have teamed it up with capsicum to make Sweet Corn and Capsicum Soup. It definitely has sweet notes because of the use of sweet corn and roasted capsicum. Thickened with little low fat milk, it is a perfect satiating appetizer. So no cornflour, no fat and no cheese, but yet a flavourful soup to be enjoyed. Slightly on a higher side of carb content, but sweet corn is good for a healthy heart. So unless you are on a weight loss diet, you can have this soup occasionally.

Sweet Corn and Capsicum SoupSweet Corn and Capsicum Soup

While these recipes are zero oil or fat free, we do not recommend a complete zero oil or fat free diet. This is because some quantity of fat is needed for our body functions. It is when we consume excess fat, it gets deposited in the body and can be a ladder to many other diseases apart from weight gain and increased waist line. Instead avoid all the fried and processed foods and opt for small quantity (3 to 4 teaspoon) of olive oil, coconut oil or peanut oil. Check out Which Oils are the Healthiest.

We hope you enjoy our other Oil Free Sections listed below.



Zero Oil recipes
Zero Oil Rice / Biryani / Pulao Recipes
Zero Oil Rotis and Parathas Recipes
Zero Oil Dals, Kadhis Recipes
Zero Oil International Recipes
Zero Oil Salads Recipes
Zero Oil Snacks Recipes
Zero Oil Subzis Recipes


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Carrot Onion Soup
Recipe# 22228
11 Nov 21

 
 by Tarla Dalal
carrot onion soup recipe | healthy onion carrot soup | spiced onion carrot soup | Indian onion carrot soup with herbs | with 20 amazing images. Carrot Onion Soup ....
Hearty Red Lentil Soup, Healthy Masoor Dal Soup
Recipe# 22229
Yesterday

 
 by Tarla Dalal
There is an unmistakable Turkish influence in this soup. Made with the humble red lentil, this soup is so wholesome and satiating, it can double up as a one-dish meal on days when you feel tired and need a bit of pampering and soul-warming! Lenti ....
Whey Soup ( Calcium Rich Recipe )
Recipe# 35065
18 May 21

 
 
by Tarla Dalal
whey soup | calcium, protein rich whey soup | low carb whey soup | healthy whey soup with paneer | with 14 amazing images whey soup is made from
Moong Dal and Spinach Soup
Recipe# 1339
16 Apr 21

  This recipe has an associated video
 
by Tarla Dalal
Good health in a bowlful, that is what this soup is! Moong Dal and Spinach Soup is a zero-oil recipe, brimful of protein, vitamin A and iron – all of which will make your eyes sharp and keen. Moreover, the use of low-fat milk reduces the calorie content of this recipe, while retaining a good q ....
Basic Vegetable Stock
Recipe# 38556
25 Jan 21

  This recipe has an associated video
 by Tarla Dalal
basic vegetable stock recipe | Indian vegetable stock | healthy vegetable stock | vegetable stock for soup | with 11 amazing images. homemade vegetable stock is ....
Tom Yum Soup, Zero Oil Tom Yum Soup
Recipe# 1570
01 Feb 21

  This recipe has an associated video
 by Tarla Dalal
Tom Yum Soup is an all-time favourite Oriental recipe, which features an assortment of veggies and low-fat paneer in a clear vegetable stock. Apart from the amalgam of flavours and textures that the veggies contribute to this soup, a dash of lemon juice helps to boost the taste and aroma fabul ....
Mushroom Soup
Recipe# 22235
28 Jan 20

 
 by Tarla Dalal
Mushroom Soup, an all-time favourite, becomes all the more desirable with the addition of oregano. With crunchy mushrooms, this soup is a winner in terms of flavour and texture. Moreover, in a low-fat format, it becomes a hit with weight-watchers and health-conscious people too. This oil-free ....
Rajma and Spinach Soup ( Soups and Salads Recipe )
Recipe# 33969
09 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Succulent and subtle, this delicately flavoured soup is made from an unusual combination, that of rajma and spinach. So health-wise you have a protein-enriched meal. The pairing of flavours is sure to be a hit with your friends and family. Enjoy it as a good beginning to your meal and add some ....
Lentil and Spinach Soup ( Calcium Rich)
Recipe# 4813
14 Jun 14

  This recipe has an associated video
 by Tarla Dalal
This hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.
Carrot and Coriander Soup
Recipe# 37602
03 Mar 21

  This recipe has an associated video
 
by Tarla Dalal
carrot and coriander soup recipe | carrot and coriander soup Indian style | healthy carrot coriander soup | how to make low calorie carrot and coriander soup | with 20 amazing images.
Paneer, Bean Sprouts and Spring Onion Soup
Recipe# 4632
13 Aug 19

 
 by Tarla Dalal
Sometimes, some soups taste so heavenly you cannot believe they do not have any butter or cream in them! The Paneer, Bean Sprouts and Spring Onion Soup is one such simple yet pleasing soup made without adding any unnecessary fat. It is enriched with paneer and bean sprouts, making it an excellent so ....
Paneer, Vermicelli and Mushroom Vegetable Broth
Recipe# 4630
01 Feb 21

 
 by Tarla Dalal
A leaf off Oriental cuisine, the Paneer, Vermicelli and Mushroom Vegetable Broth is a tangy, awakening soup that will awaken you with its myriad flavours. Paneer is a star ingredient of this broth, as it provides ample calcium for healthy bones and teeth.
Spicy Barley Soup
Recipe# 22234
11 Jan 11

 
 by Tarla Dalal
An evergreen favourite world over, this soup makes use of paneer made from low fat milk that reduces the calorie-count whereas barley, the key ingredient, perks up its fibre content. Ginger, garlic and mint add their unique flavour and add zing and spice to this soup. Barley can be used in a va ....
Green Peas and Mint Soup, Low-cal Pea Soup
Recipe# 22236
24 May 19

 
 by Tarla Dalal
Here is a fabulous soup with an attractive pale-green colour and rich texture, made with green peas and onions, enhanced by a touch of mint. You can feel every spoonful of this soup bursting with the juiciness of green peas and vibrant flavour of mint. The Green Peas and Mint Soup is low in ca ....
Chawli and Beetroot Soup
Recipe# 40897
11 Jan 11

 
 
by Tarla Dalal
This unusual soup, which combines chawli and beetroot, is an interesting way to include nutrient-rich chawli in your diet. Its flavour is beautifully balanced by sweet beetroot, making it very appealing. A unique garnish of finely chopped onions and tomatoes imparts an interesting mouth-feel to ....
Garlicky Moong Sprouts Soup with Spinach
Recipe# 40898
11 Jan 11

 
 by Tarla Dalal
Some of life’s greatest pleasures and most valuable treasures come in simple packages! This Garlicky Moong Sprouts Soup with Spinach is a perfect example. Loads of nutrients and remarkable taste are attained with minimal ingredients and an easy procedure! Spinach and moong are protein and iron ....
Minty Green Pea and Corn Soup
Recipe# 22231
04 Jan 19

 
 
by Tarla Dalal
Both green peas and corn are evergreen favourites with one and all. Ever thought of making the twain meet? Well, just cook the duo, blend and lace them with mint, and the result is a delectable soup that makes your taste buds squeal with joy! Green peas are rich in fibre, which makes it a good i ....
Sweet Corn and Capsicum Soup
Recipe# 22237
11 Jan 11

 
 
by Tarla Dalal
A typically Mexican Sweet Corn and Capsicum Soup, this has a distinct smoky flavour. Soft, yellow sweet corn tastes great just raw, so it naturally adds great value to this soup too. Roasting capsicum on a direct flame imparts a unique flavour and taste to ....
Noodle, Sprouts and Capsicum Soup
Recipe# 22227
19 Feb 21

  This recipe has an associated video
 
by Tarla Dalal
Is this soup an appetizer or a meal itself? Well, the Noodle, Sprouts and Capsicum Soup is so wholesome it can be served in small portions as an appetizer, or in larger quantities as a snack or meal itself. The use of plenty of veggies and paneer brings in abundant vitamin C, protein, calcium ....
Recipe# 36210
28 Feb 12

 
 by rjpatel
No reviews
A delicious zero oil soup which is a must try although the combination of broccoli and yam is not so very common!
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