Soup & Salad Recipes

CARROT AND LENTIL SOUP

INGREDIENTS :-

Carrots – 4 large

 Red lentils – 200 gms

 Onion – 1

 Garlic- 2 cloves

 Vegetable stock – 1.5 litre

 Sesame oil – 1 tbsp

 Celery sticks - 2

 Salt – to taste

 Freshly ground Black Pepper – to taste

 Fresh Coriander, chopped – 2 tbsp

METHOD :-

 Peel onion and chop roughly. Crush, peel and chop garlic.

 Heat oil in a large saucepan and sauté onion and garlic over

  a medium heat for 5 minutes or until soft.

 Pour in stock and bring to the boil.

Trim celery and cut up roughly.

 Scrub carrots, trim ends and cut up roughly. Wash lentils.

Add carrots, celery and lentils to stock.

 Cover and cook for 10-15 minutes or until carrots are

cooked.

 Puree soup in a blender 

 Season to taste with salt and pepper.

 SPINACH AND VEGETABLE SOUP

INGREDIENTS :-
 Onion – 1
 Oil – 2 tbsp
 Stock – 1 litre
 Sweet Potato – 1 medium
 Spinach – 1 bunch
 Broccoli – 1 head (optional)
 Carrot – 1
 Tomatoes – 2
 Garlic – 2 cloves
METHOD :-
 Peel onion and chop finely. Peel garlic and chop finely.
 Heat oil in a large saucepan and sauté onion and garlic for 5
minutes until clear but not colored.
 Add  stock and bring to boil.
 Peel sweet potato. Cut into chunks and add to stock
mixture. Cover and cook for 10 minutes or until sweet
potato is cooked.
 Wash and trim spinach. Wash broccoli and cut into small
florets.
 Scrub carrot and cut into thin slices. Cut chicken into bitesized
pieces.
 Cut tomatoes into small cubes. When sweet potato is
cooked, mash coarsely in the liquid with a potato masher.
 Bring to the boil and add spinach, broccoli, carrot . Cook for 5 minutes or until
vegetables are cooked.
 Serve topped with chopped tomatoes.

GREEN GOODDESS AND GARLIC SOUP

INGREDIENTS :-
 Spinach – 1 bunch
 Cabbage leaves – 4
 Iceberg lettuce – ½(optional)
 Garlic – 6 cloves
 Vegetable Stock – 1.5 litre
 Parsley – 6 sprigs
 Bay leaf – 1
 Thyme – 1 sprig
 Brown rice – 100g
METHOD :-
 Wash spinach and trim stalks if necessary. Cut thick
core from cabbage and discard.
 Roughly chop cabbage and lettuce. Peel and crush
garlic.
 Put the stock in a large saucepan.
 Add vegetables, garlic, bay leaf, thyme and brown
rice.
 Cover and cook for 20 minutes, or until rice is cooked.
 Blend or process..

ROASTED TOMATO, CARROT AND
PEPPER SOUP

INGREDIENTS :-
 Tomatoes - 2 kg
 Carrots- 2
 Red peppers – 2
 Onions - 2
 Garlic – 4 cloves
 Finely chopped chili – 1 tsp
 Vegetable stock – 500 ml
 Cabbage leaf – 1 small
 Oil – 1 tsp

METHOD :-
 Cut a cross in the stem end of tomatoes. Place in an
ovenproof dish.
 Peel onions and cut into quarters. Place in dish with
tomatoes.
 Wash unpeeled garlic. Add to dish.
 Cut peppers in half. Remove seeds and place cut-side down
in dish.
 Bake vegetables at 200ûC/ Gas 6 for 40 minutes.
 Remove from oven and peel off tomato skins. Squeeze
garlic from skins.
 Put tomatoes, garlic, roasted vegetables and chili in the
bowl of a food processor or blender and process until
smooth.
 Pour into a saucepan. Add a little stock to processor or
blender and process to remove vegetable residue.
 Pour into saucepan with the rest of the stock. Bring to the boil.
 Roll cabbage leaf up tightly and shred very finely.
 Serve soup garnished with cabbage shreds and drizzle a little oil.

MILAGU RASAM
Preparation Time : 30 minutes
Serves : 4
INGREDIENTS :-
 Black Pepper - 1/2 tsp
 Cumin Seeds -1 tsp
 Mustard Seeds - 1/2 tsp
 Asafoetida - 1/4 tsp
 Turmeric Powder - 1/2 tsp
 Dried Red Chilies - 2
 Curry Leaves - 4-6
 Garlic, crushed - 2 cloves
 Tomato Juice - 1 1/4 cups
 Lemon Juice - of 2 lemons OR tamarind juice
 Oil – 2 tbsp
 Water - 1/2 cup
 Salt - to taste
 Fresh Coriander, chopped - to garnish
METHOD :-
 Heat the oil in a pan and fry the first 8 ingredients until the chilies are nearly black and the
garlic is golden brown.
 Lower the heat and pour in the tomato juice, lemon juice and water.
 Bring to the boil then simmer for 10 minutes.
 Season to taste with salt.
 Pour into heated bowls, garnish with the chopped coriander if you like, and serve.

SPICY CAULIFLOWER SOUP

INGREDIENTS :-
 Cauliflower, chopped - 1 small
 Potato, diced - 1 large
 Onion, chopped - 1
 Oil - 1 tbsp
 Garlic, crushed - 1 clove
 Fresh Ginger, grated - 1 tbsp
 Turmeric Powder - 2 tsp
 Cumin Seeds - 1 tsp
 Black Mustard Seeds - 1 tsp
 Coriander Powder - 2 tsp
 Vegetable stock - 4 cups
 Low Fat Yoghurt - 1 ¼ cups
 Salt & Black Pepper - to taste
 Fresh Coriander - to garnish
METHOD :-
 Put the potato, cauliflower and onion into a large heavy pan
with the oil and 3 tbsp water.
 Heat until hot and bubbling, then stir well, cover the pan
and turn the heat down.
 Continue cooking the mixture for about 10 minutes.
 Add the garlic, ginger and spices.
 Stir well and cook for another 2 minutes, stirring
occasionally.
 Pour in the stock and season well. Bring to the boil, then
cover and simmer for about 20 minutes.
 Puree in a food processor and return to the pan.
 Stir in the yoghurt, adjust the seasoning, and serve, garnished with coriander or parsley.

SWEET POTATO AND SPINACH SOUP

INGREDIENTS :-
 Sweet potatoes – 2
 Spinach – 1 bunch
 Onion – 1
 Garlic – 2 cloves
  vegetable stock – 900 ml
 Olive Oil – 1 tbsp
 Celery sticks - 2
METHOD :-
 Peel onion and chop roughly. Crush, peel and chop garlic.
 Heat oil in a large saucepan and sauté onion and garlic for 5 minutes or until soft.
 Trim celery and chop. Add to pan and sauté for 2 minutes.
 Add stock and bring to boil.
 Peel sweet potatoes and cut into pieces.
 Add to stock mixture.
 Cover and cook for 10 minutes. Wash spinach.
 Puree soup in a blender or food processor with spinach.

YOGHURT AND CHILI SOUP
Preparation Time : 35 minutes
Serves : 4
INGREDIENTS :-
 Natural low fat yogurt, beaten -2 cups
 Gram Flour - 4 tbsp
 Chili Powder - 1/2 tsp
 Turmeric Powder - 1/2 tsp
 Salt -to taste
 Fresh Green Chilies, finely chopped -2
 Vegetable Oil - 2 tbsp
 Dried Red Chilies, whole -4
 Cumin Seeds - 1 tsp
 Curry Leaves - 3-4
 Garlic, crushed - 3 cloves
 Fresh Ginger, crushed - 2" piece
 Fresh Coriander, chopped - to garnish
METHOD :-
 Mix the yogurt, gram flour, chili powder, turmeric powder
and salt in a bowl. Press the mixture through a strainer into
a pan.
 Add the green chilies and simmer for 10 minutes without
boiling, stirring occasionally.
 Heat the oil a heavy pan and fry the remaining spices,
crushed garlic and fresh ginger until the dried chilies turn
black.
 Pour the oil and the spices over the yogurt soup, cover the
pan and leave to rest for 5 minutes off the heat.
 Mix well and gently reheat for a further 5 minutes.
 Ladle into warmed soup bowls and serve hot, garnished with the coriander leaves.

CARROT AND ORANGE SALAD

INGREDIENTS :-
 Carrots – 450 gms
 Oranges – 2 large
 Olive Oil – 1 tbsp
 Lemon juice – 2tbsp
 Granulated Sugar – a pinch, optional
 Pistachio nuts, hopped – 2 tbsp
 Salt and Black Pepper – to taste
METHOD :-
 Peel the carrots and grate them into a large bowl.
 Peel the oranges with a sharp knife and cut into segments,
catching the juice in a small bowl.
 Mix together the olive oil, lemon juice and orange juice.
 Season with a little salt and pepper to taste, and sugar if you
like.

CORONATION CHICKEN
INGREDIENTS :-
 New Potatoes – 450 g
 Spring Onions, chopped – 3 sticks
 Eggs, hard-boiled and halved – 6
 Frilly Lettuce Leaves – a few
 Cucumber, cut into thin strips – ¼
 Radishes, sliced – 6 large
 Salad cress – optional, a few
 For the Coronation Dressing:
 Olive Oil – 2 tbsp
 Onion, chopped – 1 small
 Mild Curry Powder – 1 tbsp
 Tomato puree – 2 tsp
 Lemon juice – 2 tbsp
 Salt and Pepper – to taste
 Mayonnaise – 1 ¼ cups
 Natural yogurt – 2/3 cup
METHOD :-
 Boil the potatoes in salted water until tender. Drain them,
transfer to a large bowl.
 Stir in the spring onions and the salt and pepper, and leave
to cool thoroughly.
 Meanwhile, make the coronation dressing.
 Heat the oil in a small pan. Fry the onion for 3 minutes,
until soft.
 Stir in the curry powder and fry for a further 1 minute.
 Remove from heat and mix in all other dressing ingredients.
 Stir the dressing into the potatoes, add the eggs. Then chill.
 Line a serving platter with lettuce leaves and pile the salad in the centre.
 Scatter over the cucumber and radishes with the cress,
.
CURRIED SWEET POTATOES, BANANA
AND BROCCOLI SALAD

INGREDIENTS :-
 Sweet Potatoes – 1 medium
 Bananas – 2
 Broccoli – 1 head
 Spring Onions – 4
 Curry Powder – 2 tsp
 Olive Oil – 125 ml
 Lemon Juice – 125 ml
METHOD :-
 Peel sweet potatoes and cut into pieces.
 Boil or steam for 15-20 minutes or until tender. Drain
and cool.
 Cut into cubes. Place in a large bowl.
 Wash broccoli and cut into florets. Blanch in boiling
water for about 3 minutes.
 Drain and refresh under cold water and drain again.
Add to the bowl.
 Cut spring onions into diagonal slices.
 Peel bananas and cut into diagonal slices. Toss in
lemon juice.
 Add spring onions and bananas to bowl.
 Mix curry powder and oil together.
 Gently mix through vegetable and banana mixture.

PEPPERY BEAN SALAD

INGREDIENTS :-
 Boiled Kidney Beans – 400 g
 Boiled Black Eyed Beans – 400 g
 Boiled Chickpeas – 400 g
 Red Bell Pepper – ¼
 Green Bell Pepper – ¼
 Radishes – 6
 Spring onion, chopped – 1 tbsp
 FOR THE DRESSING:
 Ground Cumin – 1 tsp
 Tomato Ketchup – 1 tbsp
 Olive Oil – 2 tbsp
 Vinegar – 1 tbsp
 Garlic, crushed – 1 clove
 Hot Pepper Sauce – ½ tsp
METHOD :-
 Tip the red kidney beans, black-eyed beans and chickpeas in a large bowl.
 Core, deseed and chop the peppers.
 Trim the radishes and slice thinly. Add the peppers, radishes and spring onions to the bowl.
 Make the dressing. Mix together the cumin, tomato ketchup, oil, vinegar and garlic in a small
bowl.
 Add a little salt and hot pepper sauce to taste and stir again thoroughly.
 Pour the dressing over the salad and mix.
 Cover the salad and chill for at least 1 hour before serving, garnished with the sliced spring
onions.

SPICY BABY-VEGETABLES SALAD

INGREDIENTS :-
 Baby potatoes, halved – 10
 Baby carrots – 15
 FOR THE DRESSING :-
 Lemon juice – 3 tbsp
 Oil – 1 ½ tsp
 Baby courgettes (zucchini) – 10
 Button Mushrooms – 1 ½ cups
 Fresh Green Chilies, finely sliced – 2
 Fresh Coriander leaves, chopped – 1tsp
 Salt – to taste
METHOD :-
 Boil the potatoes, carrots and courgettes in water until tender.
 Drain them and place in a serving dish with the mushrooms.
 Make the dressing in a separate bowl.
 Mix together the lemon juice, oil, fresh coriander, salt and chilies.
 Toss the vegetables in the dressing and serve immediately.

SPICY POTATO SALAD

INGREDIENTS :-
 Potatoes – 900 gms
 Red Bell Peppers – 2
 Celery Sticks – 2
 Spring onions – 3
 Fresh Green Chili – 1
 Garlic, crushed – 1 clove
 Fresh Basil, finely chopped – 2 tsp
 Fresh Parsley, finely chopped – 1 tbsp
 Single Cream – 2 tbsp
 Mayonnaise – 3 tbsp
 Mild Mustard – 1 tsp
 Granulated Sugar – 1 ½ tsp
 Salt – to taste
METHOD :-
 Peel the potatoes. Boil in salted water for 10-12 minutes,
until tender. Drain and cool, then cut into cubes and place
in a large mixing bowl.
 Halve the peppers, cut away and discard the core and seeds
and cut the flesh into small pieces.
 Finely chop the celery, spring onions and slice the chili
very thinly discarding the seeds.
 Add the vegetables to the potatoes together with the garlic
and the herbs.
 Mix the cream, mayonnaise, mustard and sugar in a small bowl, stirring until the mixture is
well combined
 Pour the dressing over the salad and stir gently to coat evenly.

SPINACH AND MUSHROOM SALAD

INGREDIENTS :-
 Spinach Leaves – 20, small
 Baby Corn Cobs – 10
 Mushroom, boiled – 3 cups
 Tomatoes – 2 medium
 Onion rings – 8 -10
 Salt and Black Pepper – to taste
 Fresh Coriander sprigs and lime slices -
to garnish, if wished
METHOD :-
 Cook the baby corn cobs for only about 3 minutes.
 Halve the baby corn cobs and slice the mushrooms and
tomatoes.
 Arrange all the salad ingredients in a bowl.
 Season with salt and pepper and garnish with fresh
coriander and lemon slices, if wished.

SWEET POTATO AND CARROT SALAD

INGREDIENTS :-
 Sweet Potato – 1 medium
 Carrots, cut into diagonal slices – 2
 Tomatoes – 3 medium
 FOR THE DRESSING:
 Honey – 1 tbsp
 Natural Yogurt – 6 tbsp
 FOR THE GARNISH :
 Sultanas – 1 tbsp
 Walnuts – 1 tbsp
 Onion, cut into rings – 1 small
 Iceberg Lettuce Leaves – 8-10
 Chickpeas, boiled – ½ cup
 Black Pepper, coarsely ground – 1 tsp
 Salt – ½ tsp
METHOD :-
 Peel and dice the sweet potato. Cook in boiling water until
soft but not mushy, remove from the heat, cover the pan
and set aside.
 Cook the carrots in a pan of boiling water for just a few
minutes, making sure that they remain crunchy. Add the
carrots to the sweet potatoes.
 Drain the water from the sweet potatoes and carrots and
mix them together in a bowl.
 Slice the tops off the tomatoes, then scoop out and discard
the seeds. Roughly chop the flesh.
 Line a glass bowl with the lettuce leaves.
 Add the carrots, chickpeas and tomatoes to the potatoes and carrots. Mix lightly, and then
spoon the mixture into the lettuce-lined bowl.
 Mix together all the dressing ingredients and beat using a fork.
 Garnish the salad with the walnuts, sultanas and onion rings. Pour the dressing over the salad
or serve it in a separate bowl.

YOGURT SALAD

INGREDIENTS :-
 Natural Yogurt – 1 ½ cups
 Honey – 2 tsp
 Carrots, thickly sliced – 2 medium
 Spring Onions, roughly chopped – 2
 Cabbage, finely shredded – 115 gms
 Sultanas – 1/3 cup
 Cashew nuts, optional – ½ cup
 White Grapes, halved – 16
 Salt – ½ tsp
 Fresh Mint, chopped – 1 tsp
METHOD :-
Using a fork, beat the yogurt in a bowl with the honey.
 Take a separate bowl, which will be suitable for serving the
salad.
 Mix together the carrots, spring onions, cabbage, sultanas,
cashew nuts (if you are using them), grapes, salt and
chopped mint.
 Pour the sweetened yogurt mixture over the salad.
Mix well and serve.