Soups

Healthy Soups

Healthy Vegetable Oats Soup for Weight LossVeg

This nutrient-dense vegetable oats soup is a perfect, filling meal for those on a weight loss journey. Made with wholesome ingredients like rolled oats, fresh carrots, peas, beans, and baby corn, it is lightly sautéed in wood-pressed coconut oil with garlic, shallots, and green chilies. Finished with fresh black pepper and a touch of apple cider vinegar or lemon juice, this fiber-rich, vegan-friendly dish is quick to prepare and ideal for a healthy breakfast or light dinner.

Healthy Vegetable Oats Soup for Weight Loss
Prep:15 min
Cook:10 min
Total:25 min
Serves: single-serving meal
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Ingredients

Vegetables & Greens :

Chopped cowpea beans (1/4 Cup)

1 Carrot (chopped)

Green amaranth (1 handful -finely chopped)

Spices & Aromatics :

1 tsp Black Peppercorns

2 Green Cardamoms

1 piece Cinnamon

3 Cloves

4 Shallots

1 to taste Green Chilli

2 as needed Green Garlic Cloves

1 piece Ginger

1 tsp Cumin Seeds

1 tsp Turmeric Powder

Base & Liquids :

Old-fashioned rolled oats( 1/2 cup)

Wood pressed coconut oil ( 1 tbsp)

1 tsp Pink Himalayan Salt

2 cups Water

Instructions

Step 1— Prepare the Aromatics & Spices

1

In a stone grinder, lightly crush black peppercorns, cardamom, a small piece of cinnamon, and cloves into a coarse powder. Transfer to a plate.

2

In the same grinder, crush the shallots, green chili, garlic cloves, and a small piece of ginger. Set aside.

Step 2— Prepare the Vegetables

1

Finely chop your choice of seasonal vegetables (such as cowpea beans and carrots) and greens (such as amaranth).

Step 3— Sauté

1

Heat a heavy-bottomed pan over medium heat and add the coconut oil (or your preferred wood-pressed oil/ghee).

2

Once hot, add cumin seeds (jeera). When they start to sputter, reduce the flame to low.

3

Add the crushed spice mixture and the crushed shallot/ginger/garlic paste. Sauté for about a minute.

Step 4— Toast the Oats

1

Add the rolled oats to the pan and stir well.

2

Season with pink Himalayan salt and toast the oats until they turn golden brown.

Step 5— Combine & Cook

1

Add the chopped vegetables and mix well.

2

Stir in the turmeric powder.

3

Pour in 2 to 2 1/2 cups of water (use less for a thicker soup, more for a thinner consistency).

4

Cover the pan and cook on medium flame for 7 to 10 minutes.

Step 6— Serve

1

Once the oats are cooked, turn off the flame. Remember that the soup will thicken as it cools, so serve immediately.

Nutrition Facts