Healing Bowls: Soups for Mind, Body, and Soul

These soups are almost raw and hence very nutritious than the conventional soups. But raw doesn’t mean your food has to be cold. You can warm food up to 118 F (42⁰C) for 2 minutes (that’s when the foods becomes too warm to touch). You can warm your soups and enjoy them during winter.

Golden Comfort Pumpkin Soup

1 Pumpkin Soup

Ingredients:

 ½ cup pumpkin, peeled, roughly chopped
 1 small tomato, roughly chopped
 1 ½ cup filtered water
 1 bay leaf
 Pinch of cinnamon powder
 2-3 cloves of garlic
 3-4 cashews
 ¼ teaspoon cumin seeds
 Lemon juice to taste
 Black pepper powder to taste
 Green coriander, finely chopped to garnish
 Salt to taste (op tional)
 Cashew cream to garnish (optional)

Serves: 1
Time: 10 minutes

Method:

 Boil the water in a pan. Then, turn off the flame.
 Dip chopped pumpkin, garlic, black pepper, cashews, tomatoes, bay leaf and cinnamon into the hot water.
 Cover the pan with a lid and leave it for 5 minutes.
 Now, pour all the ingredients in a blender. And blend until smooth.
 Strain the soup through a sieve.
 Add salt and lemon juice to taste.
 Soup is ready, garnish with chopped coriander and cashew cream.

Tip:

Following similar steps, you can prepare bottle gourd soup too

Benefits of Golden Comfort Pumpkin Soup

  1. Rich in Antioxidants:
    • Pumpkin is a powerhouse of beta-carotene, a precursor to Vitamin A, which helps support vision, skin health, and immunity.
    • Tomatoes are a good source of lycopene, which protects cells from oxidative stress.
  2. Immune Boosting:
    • Garlic and bay leaf have antimicrobial properties that enhance the immune system.
    • Black pepper increases the bioavailability of nutrients and has anti-inflammatory properties.
  3. Digestive Health:
    • Cumin seeds aid digestion and reduce bloating.
    • Cashews provide healthy fats and contribute to satiety.
  4. Heart Health:
    • Cashews and olive oil (if added as a drizzle) contain heart-healthy monounsaturated fats.
    • The soup is low in unhealthy fats and cholesterol.
  5. Weight Management:
    • With minimal calories and a high water content, this soup is filling and suitable for those looking to manage their weight.

Nutritive Value (Per Serving)

(Approximate values)

  • Calories: 90–110 kcal
  • Protein: 2–3 g
  • Fat: 4–5 g (primarily from cashews)
  • Carbohydrates: 12–15 g
  • Fiber: 3–4 g
  • Vitamin A: 150% of the Recommended Daily Allowance (RDA)
  • Vitamin C: 15–20% of the RDA
  • Iron: 5–7% of the RDA
  • Calcium: 3–4% of the RDA

Tip for Bottle Gourd Soup Variant

  • Replace pumpkin with an equal quantity of peeled and chopped bottle gourd.
  • Bottle gourd is excellent for hydration, cooling the body, and supporting kidney health due to its diuretic properties.

Energizing Spinach Elixir

2 Spinach Soup

Ingredients:

 1 cup spinach, washed, roughly chopped
 ¼ tsp cumin seeds
 1 ½ cup filtered water
 1 large tomato, chopped
 2 -4 cloves garlic
 3 -4 cashews
 Black pepper powder to taste
 Lemon juice to taste
 Pinch of cinnamon powder
 Salt to taste
 Cashew cream to garnish (optional)

Serves : 1
Time: 15 minutes

Method:
 Boil water in a pan, turn off the flame.
 Dip spinach, tomatoes, garlic, and cashews in the hot water and let it be for 10 minutes.
 Now, add the hot water along with the ingredients to a blender. Blend well until creamy.
 Filter the soup through a sieve.
 Pour the soup in a serving bowl. Add lemon juice, cinnamon, black pepper and salt and mix well.
 Garnish with cashew cream and serve

Benefits of Energizing Spinach Elixir

  1. Rich in Iron and Folate:
    • Spinach is an excellent source of iron, supporting red blood cell production and energy levels. Folate is essential for cellular repair and DNA synthesis.
  2. Bone Health:
    • Spinach contains calcium and Vitamin K, crucial for maintaining strong and healthy bones.
  3. Boosts Immunity:
    • Tomatoes and garlic provide Vitamin C and antimicrobial properties, enhancing the immune system.
  4. Antioxidant-Rich:
    • Spinach, tomatoes, and black pepper are loaded with antioxidants that protect cells from damage caused by free radicals.
  5. Promotes Heart Health:
    • Cashews contain healthy fats that support cardiovascular health. Cumin seeds improve cholesterol metabolism and enhance digestion.
  6. Supports Digestion:
    • Garlic and cumin aid in reducing bloating and improving gut health, while spinach contributes fiber for better bowel movement.

Nutritive Value (Per Serving)

(Approximate values)

  • Calories: 70–90 kcal
  • Protein: 3–4 g
  • Fat: 3–4 g (mainly from cashews)
  • Carbohydrates: 9–12 g
  • Fiber: 3–4 g
  • Vitamin A: 150% of the Recommended Daily Allowance (RDA)
  • Vitamin C: 20–25% of the RDA
  • Iron: 10–15% of the RDA
  • Calcium: 8–10% of the RDA

Additional Notes

  • Adding cashew cream enhances the texture and provides extra healthy fats.
  • You can adjust the consistency by adding more or less water.

 

Sun-Kissed Tomato Soup Bowl

3 Tomato Soup

Ingredients:

 1 cup tomato, de-seeded, roughly chopped
 1 ½ cup filtered water
 Pinch of cinnamon powder
 2 -4 cloves garlic
 4 to 8 cashews
 1 teaspoon lemon juice
 Pinch of black pepper powder
 Green coriander chopped to garnish
 Salt to taste
 Cashew cream to garnish

Serves: 1
Time : 10 minutes
Method:

 Take a wok or pan and add water.
 Boil the water. Now, turn off the flame.
 Dip tomato, garlic, cashews in the boiled water and let it be there for 10 minutes.
 Blend the soaked ingredients along with water until smooth.
 Strain the soup.
 Now, add cinnamon powder, salt , black pepper and lemon juice.
 Pour into a bowl, garnish with coriander and cashew cream.
 Ready to drink.

Tip:

You may add 1 medium size steamed or boiled potato to the mixture at the me of blending. It will give good thickness to the soup

Benefits of Sun-Kissed Tomato Soup Bowl

  1. Rich in Antioxidants:
    • Tomatoes are a powerful source of lycopene, an antioxidant that protects cells from oxidative damage and supports heart health.
    • Garlic and black pepper further enhance the antioxidant properties.
  2. Immune-Boosting:
    • Garlic and lemon juice are rich in Vitamin C and have antimicrobial properties, helping to strengthen the immune system.
  3. Promotes Skin Health:
    • Lycopene and Vitamin C in tomatoes help improve skin texture and combat signs of aging.
  4. Heart Health:
    • Cashews contain heart-friendly monounsaturated fats. Black pepper improves circulation and enhances the bioavailability of nutrients.
  5. Supports Digestion:
    • Tomatoes are a natural source of fiber, aiding in smooth digestion. Lemon juice helps stimulate digestive enzymes.
  6. Weight Management:
    • Low in calories and rich in nutrients, this soup is ideal for those looking to manage their weight while staying full and nourished.

Nutritive Value (Per Serving)

(Approximate values)

  • Calories: 80–100 kcal
  • Protein: 2–3 g
  • Fat: 3–5 g (from cashews)
  • Carbohydrates: 12–14 g
  • Fiber: 2–3 g
  • Vitamin A: 25–30% of the Recommended Daily Allowance (RDA)
  • Vitamin C: 20–25% of the RDA
  • Iron: 5–8% of the RDA
  • Calcium: 2–4% of the RDA

Additional Tips

  • Potato Variation: Adding steamed or boiled potato thickens the soup and makes it more filling, increasing the carbohydrate and calorie content slightly.
  • Optional Herbs: Add a touch of basil or oregano for an Italian twist.

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