Vegetable soup recipe: a natural way to ease congestion

When it comes to maintaining optimal health, vegetables are an essential part of the equation. These nutrient-packed, colourful gems offer a plethora of benefits to our bodies. One delicious and comforting way to incorporate more veggies into your diet, especially when dealing with congestion, is by making a bowl of vegetable soup. 

Vegetables like beetroots, sweet potatoes, and carrots provide a broad spectrum of vitamins and minerals along with good carbohydrates and proteins. “These vegetables are rich in vitamins A, B, and C, magnesium, copper, selenium, calcium, iron, and potassium. They also have antioxidant properties,” says Srishti D Chatlani, a sports nutritionist in Bengaluru. 

And of course, a lot of spices, with their flavour and aroma make the soup appetising and pleasant to the taste buds. 

A warm bowl of vegetable soup can soothe your body and provide relief from cold and cough.  Sipping on a hot, nourishing soup can be incredibly comforting, particularly when you are battling congestion.  

“The steam from the soup can help clear congestion in the chest and nasal passages, and the warmth provides a sense of coziness that can lift your spirits,” adds Chatlani. 

 One of the best things about vegetable soup is its versatility. You can make it with your favourite vegetables, herbs, and spices, allowing you to tailor it to your taste preferences and dietary needs.  

Whether you prefer a classic minestrone, a spicy chilli, or a creamy potato leek soup, there is a vegetable soup recipe out there for everyone. One such nutrient-packed vegetable soup recipe by Chatlani is the root soup. 

Here we bring you the ingredients, cooking methods, and nutritional values of ‘The root soup’. 

A word of caution: While vegetable soups provide you with ample energy and help relieve the congestion, it is not a substitute for professional medical advice for any chest or nasal congestion. If your symptoms persist or worsen, it is essential to consult a healthcare provider. 

Ingredients  for vegetable soup recipe

• 1 medium sized carrot 
• 1 medium sized sweet potato 
• 1 small onion, chopped 
• 3 peeled garlic pieces 
• Half thumb-size piece of fresh ginger 
• Half thumb-size piece of fresh turmeric (if the turmeric is unavailable, use 1 teaspoon of turmeric powder) 
• Pinch of freshly ground black pepper 
• 1 small cinnamon stick 
• 1 black clove 
• 1 small green cardamom 
• Pink/black salt to taste 
• Honey/jaggery to taste 
• 2 tablespoons of oil (seed oil preferably) 
• 500 ml of water 

Method  

1. Add oil in a pan. Once it is warm, add in the chopped onions, smashed garlic, cinnamon, cardamom and cloves. 
2. Saute till the onions are translucent. Add the carrots chopped any way, along with the peeled sweet potato, pepper, ginger, turmeric, salt and jaggery. 
3. Let the vegetables cook and sauté until evenly coated. 
4. Add 500ml of water and allow the broth to simmer. 
5.  Check if the vegetables are cooked. 
6. Once cooked, pour the contents into a blender and blend till smooth. 
7. Transfer it back to the pan and allow it to cook for a few more minutes, till it reaches a thick consistency. 
8. Consume hot! 

Nutritional values  

1. Energy – 59kcal 
2. Fat – 3.1gm 
3. Carbohydrates – 6.1gm 
4. Fibre – 1.13gm 
5. Protein – 2gm 
6. Iron – 1.5mg 
7. Vitamin C – 11mg 

Note: The yield of the soup is 400 grams. The above values are per 100 grams.