A light lemongrass flavoured Thai Vegetable Soup is packed with a wealth of all B-complex vitamins. Try to incorporate this soup in your diet to enjoy the benefits of B-complex vitamins which are required for the metabolism of other major nutrients like carbohydrates, protein and fat.

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Makes 4 servings

Ingredients

For The Thai Vegetable Stock
1 cup roughly chopped onions
2 cups chopped carrots
6 whole black peppercorns (kalimirch)
2 stalks lemongrass (hare chai ki patti)
salt to taste

Other Ingredients
2 tsp low-fat butter
1 tbsp finely chopped garlic (lehsun)
1 tsp finely chopped green chillies
1/4 cup finely chopped spring onions (whites and greens)
1/2 cup sliced and blanched mushrooms (khumbh)
2 tbsp finely chopped coriander (dhania)
1/2 cup shredded spinach (palak)
1/2 cup sliced and blanched baby corn
1 cup bean sprouts
1/2 cup tofu or low-fat paneer (cottage cheese) cubes
1 tsp vinegar
1 tsp soy sauce
salt to taste

Method

For the thai vegetable stock

  1. Combine all the ingredients along with 6 of cups water in a deep non-stick pan and mix well.
  2. Simmer for approx. 20 minutes or till they release their flavours, while stirring occasionally.
  3. Strain using a strainer and keep aside.

How to proceed

  1. Heat the butter in adeep non-stick pan, add the garlic, green chillies and spring onions and sauté on a medium flamefor 1 minute.
  2. Add all the remaining ingredients, mix well and sauté on a medium flame for 2 to 3 minutes.
  3. Add the thai vegetable stock, mix well and bring to a boil, while stirring occasionally.
  4. Thai Vegetable Soup is ready. Serve hot.

Nutrition Value

Value per serving % Daily Values
Energy 99 cal 5%
Protein 3.1 g 6%
Carbohydrates 19.3 g 6%
Fiber 5 g 20%
Fat 1.7 g 3%
Cholesterol 3.8 mg 1%
VITAMINS
Vitamin A 2042.7 mcg 43%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 1.2 mg 10%
Vitamin C 15.3 mg 38%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 45.1 mcg 23%
MINERALS
Calcium 95.6 mg 16%
Iron 1.9 mg 9%
Magnesium 35.5 mg 10%
Phosphorus 464.8 mg 77%
Sodium 135.1 mg 7%
Potassium 273.9 mg 6%
Zinc 0.7 mg 7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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