Four Healthy Soups for Your Child This Winter

Come winter and who doesn’t like cosying up in bed with a hot bowl of soup. Healthy, comforting and easy on the stomach, soup is nourishing for the body and soul.

Here are 4 healthy and tasty soups that are a hit in my family:

Tomato and Basil Soup

This classic soup is an all time favourite. Tomatoes are high in potassium, vitamin C and choline content – best for heart health. Basil brings with it anti inflammatory properties and supports liver function. 

You will need: 

• Chopped tomatoes – 1 cup

• Chopped onion – ½ cup

• Olive oil – 2 tablespoons

• Salt to taste

• Freshly ground black pepper – 1 tsp

• Fresh basil leaves – 6-7 or dried basil – ½ tsp

How to prepare: 

In a pan, heat the olive oil and add the chopped onions. Cook until soft. Add the chopped tomatoes and cook till the tomatoes turn soft. Add basil leaves, salt and pepper. Cook for another minute or two. Remove from heat and let it cool down. Once cool, blend it in a mixer to a smooth consistency. Transfer back to the pan, add water if required to bring it to desired consistency. Check for alt and pepper and add more if required. Tear a few basil leaves on top. Add bread croutons if desired. Serve hot. 

Broccoli and Almond Soup

This creamy soup is filled with the goodness of broccoli and almonds. Broccoli is full of Vitamin K and C, potassium and fibre. Almonds are a powerhouse of Vitamin E and protein and excellent to nourish the brain. 

You will need: 

• Chopped broccoli florets and stalks – 1 and 1/2 cups

• Chopped onion – ¼ cup

• Almonds – 6-7 pieces

• Milk – ½ cup

• Oil or butter – 2 tablespoons

• Salt to taste

• Freshly ground black pepper – 1 tsp

How to prepare: 

Soak the almonds in hot water for ten minutes. Peel off the skin and keep it aside. Heat oil or butter in a pan and add the chopped onions. Cook until soft. Add chopped broccoli and stir fry for a minute. Add salt and pepper, cover the pan and cook for about 5 minutes. Remove from heat and let it cool down. Once cool, blend it in a mixer along with almonds and milk and bring to a smooth consistency. Transfer back to the pan, add water if required to bring it to desired consistency. Check for salt and pepper and add more if required. Serve hot. 

Bottle Gourd and Lentil Soup:

Lauki soup! Sounds boring? Try it and you will not regret. Bottle gourd – this humble vegetable is high in water and fibre content and hence excellent for the stomach. It can also treat urinary infections. Moong dal is a nutrient rich food, excellent for weight loss and improving heart health. 

You will need: 

• Chopped bottle gourd – 2 cups

• Chopped onion – ½ cup

• Chopped tomatoes – ¼ cup

• Moong dal – ½ cup 

• Oil or butter – 1 tsp 

• Salt to taste

• Freshly ground black pepper – 1 tsp

How to prepare: 

Soak the moong dal in hot water for about half an hour. In a pressure cooker, add a little oil and sauté the onions. Add the tomatoes and saute for one more minute. Now add the lauki and moong dal, salt, pepper and 1 cup water. Close the pressure cooker and add the whistle. Cook for 4 whistles. Once the pressure has been released, open the cooker. Check if everything is cooked well. Once cooled, blend in a mixer. Add chopped coriander and serve hot. 

Pumpkin and Carrot Soup 

Pumpkin is rich in Vitamin A, lutein and zeaxanthin and hence very beneficial for the eyes. Carrots are a good source of beta carotene, fibre, vitamin K1, potassium and anti oxidants. Carrots and pumkins together are a match made in heaven. Combined with pepper and a hint of cinnamon makes this soup bursting with flavours. 

You will need: 

• Pumpkin – ½ kg, chopped into small cubes

• Carrots – 2, cut into pieces

• Milk – ½ cup

• Vegetable stock – 1 cup

• Oil or butter – 1 tsp 

• Salt to taste

• Freshly ground black pepper – 1 tsp

• Cinnamon powder – ¼ tsp

• Brown sugar – 2 tsp

How to prepare: 

Heat oil/butter in a pan and saute the chopped pumpkins and carrots. Add salt, pepper, cinnamon and brown sugar and cook until the vegetables turn soft. Add milk in a mixer along with the chopped vegetables. Blend until you get a smooth consistency. Transfer to a pan, add more milk or water if required. Sprinkle some freshly ground pepper and serve hot. 

So what are you waiting for? Serve these yummy soups to your family and watch your kids slurp it up!

Stay Tuned! Stay Relevant!