A key to Perfect Soups - Best Recipes (India Network)

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling--a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

Soup may curb your appetite - Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!

Soup can help you slow down - Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.

Soup stimulates the senses - These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

While some nutrients are lost when making soup, they are still a great source of vitamins and other nutrients if they're properly prepared. Here are a few tips to retain maximum vitamin content:

Use fresh veggies as soon as possible as they lose vitamins as they age. Don't defrost frozen veggies to avoid losing any vitamins in the frozen liquid surrounding them. Wherever possible keep the skin on veggies as these contain the majority of the nutrients.

While chopping veggies finely will cut down on the cooking time and avoid them losing vitamins in the pot, it will also cause the veggies to lose nutrients on the cut surface. For this reason, you should use the veggies as soon as they're chopped up. Short cooking times are better than long, slow ones, as more of the nutrients can be retained in the pot. Let us discuss a healthy soup recipe.

Mediterranean-style seafood soup

Ingredients Nutrition
1 tbs olive oil
1 large brown onion, halved, finely chopped
1 red capsicum, halved, deseeded, finely chopped
3 garlic cloves, crushed
1 x 400g can diced Italian tomatoes
375ml (1 1/2 cups) fish stock
Pinch of saffron threads
1 dried bay leaf
2 x 5cm strips lemon rind
1kg skinless fish fillets cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper

Method Notes
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
Step 2
Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.
Step 3
Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.
Step 4
Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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Turkey Lasagna Can Always Be The Perfect Dinner (rajiv tiwari)

Ingredients Of The Tomato Sauce:

* ? kg canned plum tomatoes
* 2 cloves garlic, chopped
* 2 shallots, finely chopped
* 75 ml olive oil
* 1 tablespoon sherry vinegar

Ingredients For The Lasagna:

* 250 grams cooked turkey mince
* 25 grams butter
* 25 grams flour
* 250 ml milk
* ? teaspoon freshly grated nutmeg
* ? heads broccoli, sliced
* 9 lasagne noodles
* 200 grams taleggio cheese
* 20 grams freshly grated parmesan

Directions:

1. Start making the tomato sauce for the lasagna by putting all the ingredients in a large saucepan and cook for an hour over a low flame, till it's nice and thick.

2. Season with salt and freshly ground black pepper according to your taste.

3. Keep aside as much as you need for the lasagna. If you have leftover sauce, don't worry. Remember that it can be stored frozen and used later.

4. Preheat the oven to 200? C to bake the lasagna.

5. Stir in the tomato sauce in a bowl with the cooked turkey mince.

6. Heat the butter in a large saucepan and then gently stir in the flour to make a smooth roux.

7. Cook this over a low flame for a few minutes. Carefully add a few tablespoons of the milk and keep whisking to make sure the white sauce for the lasagna has no lumps.

8. Keep stirring in the remaining milk in small amounts, whisking constantly until the sauce is smooth and creamy. Simmer for about 10 minutes and then remove from the heat. Season with the nutmeg, salt and freshly ground black pepper for the perfect flavoured lasagna.

9. Rinse the broccoli well and then stir it into the white sauce.

10. Pour about 100ml of hot water into the bottom of a lasagna baking dish and cover the base with 3 lasagna noodles.

11. Spread a part of the turkey and tomato mixture over the lasagna and then a spread a part of the broccoli and white sauce.

12. Top with a part of the taleggio cheese and then cover with another layer of pasta, repeating the process until all the lasagna ingredients have been used up. Your last layers should be the noodles follows by the taleggio.

13. Sprinkle a layer of the grated parmesan and cover the dish with foil.

14. Place the lasagna dish in the oven and bake for around 30 minutes. Remove the foil and cook for another 15 till the cheese is golden brown and bubbling.

15. Your dish is ready to serve!

Rajiv Tiwari is an out and out gourmet whose love of food has made him travel to all top food destinations. In this bouquet of articles Rajiv discusses some quick tips on food recipes, and shows us how you can make people enchanted with lipsmacking food recipes. flavoured lasagna, the lasagna dish

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