Gluten Free Casein Free Soups Serves: 2

INGREDIENTS:

• Palak - 50 gm
• Finely chopped carrot, cabbage, capsicum, french beans, spring onion - 1 cup
• Finely chopped garlic, ginger - ½ tsp each
• Salt
• 1 tsp mixed herbs (oregano, thyme, basil etc)

METHOD:

• Pressure cook palak, tomato & blend.
• Spray olive oil on a non stick pan; add ginger, garlic till they turn golden brown.
• Add vegetables and sauté for 2-3 minutes. Add pureed palak, salt and mixed herbs. Add ½ cup water. Allow to simmer on slow flame for 5 minutes.
• Serve hot.

INGREDIENTS:

• Grated bottle gourd 50 gm
• Almond powder – 1tsp
• Salt
• Jeera powder
• Pepper to taste.

METHOD:

• Mix all the ingredients, add water and allow to cook till bottle gourd (dudhi) is soft.
• Serve hot.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• 20 gm cabbage
• 10 gm carrot
• Capsicum 10 gm
• Cauliflower 25 gm
• Tomatoes 10 gm
• Celery stalk 10 gm
• Pumpkin seed paste – 1tbsp ( for thickening)
• Salt to taste
• Oregano – ½ tsp
• ¼ tsp white baby corn (baby corns) 10 gm
• Oil ½ tsp.

METHOD:

• Heat pan spray oil; stir fry finely chopped vegetables for 3-4 mins.
• Add remaining ingredients &150 ml water.
• Cook until vegetables are tender. Serve hot.

* Pumpkin seeds are rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• Mushroom 50gms
• Finely chopped Celery 1 tbsp
• 1 tbsp finely chopped white pumpkin
• Home made Clarified Butter (Ghee) 2.5 gm (1/2 tsp)
• Yellow moong dal (half boiled) – 2 tsp ( for thickening)

METHOD:

• Heat Ghee and sauté celery, yellow moong dal & Mushroom.
• Add white pumpkin, salt and pepper. Sauté for few minutes
• Add ½ cup water. Coarsely blend the mixture.
• Add little water and boil.
• Cook until soup is thick and creamy.

* Yellow moong dal is used to increase the protein content and its gluten and casein free.

INGREDIENTS:

• 2 Onions chopped in thin slices
• 1 small capsicum finely chopped
• 1 tsp spring onion green finely chopped
• 1 tbsp finely chopped coriander
• ¼ tsp ginger grated
• ¼ tsp garlic grated
• Almond powder – 1tbsp
• 4 cups water
• ½ tsp oil
• ½ tsp Homemade Clarified butter (Ghee)
• Salt to taste
• Oregano- ½ tsp

METHOD:

• Heat a large deep pan; Spray oil, add ginger garlic and fry for 1 minute.
• Add the almond powder.
• Add onions, stir fry till dark brown.
• Add water; bring to a boil, turn to simmer.
• Add salt, oregano, to soup.
• Add coriander to the soup.
• Boil for one minute.
• Serve hot.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• 4 tomatoes
• 1 capsicum finely chopped
• 1 onion finely chopped
• 1 bowl finely chopped boiled Ash gourd
• 1 tomato finely chopped
• ¼ tsp sugar
• Oregano – 3/4th tsp
• Salt to taste

METHOD:

• Dip tomatoes in boiling hot water. Cover and keep for 10 minutes.
• Drain tomatoes, peel carefully and chop coarsely.
• Add salt, sugar, oregano, 3 cups water and blend till smooth.
• Add all chopped veggies, chill for an hour before serving.
• Serve chilled.

INGREDIENTS:

• Shredded spinach (1 bunch)
• 2 tbsp grated bottle gourd
• 1 tbsp Finely chopped coriander
• Pumpkin seeds paste – 2 tsp
• Salt to taste
• Mixed herbs – 1tsp
• 1 tsp Home made Clarified Butter (Ghee)
• 2 cup water

METHOD:

• Wash spinach well. Put in a large vessel
• Sprinkle 2-3 pinches salt and add gourd.
• Boil covered , on high flame, till soft.(3-4 minutes after boiling )
• Take of fire and put in colander.
• Pour cold water over it.
• Blend in a mixer till smooth
• Add water, coriander, pumpkin seeds paste. Mix and take in a deep pan.
• Add all other ingredients
• Bring to a boil. Serve piping hot.

* Pumpkin seeds are rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• 8 Small celery sticks thinly sliced
• 1 spring onion finely chopped
• 3 cups water
• Almond powder – 1tsp
• Yellow moong dal – 1tbsp (half boiled)
• 1tbsp chopped fresh coriander
• 1 tsp lemon juice

METHOD:

• Boil the celery and onion in ½ cup water in a large saucepan till the onion is soft.
• Add the almond powder and the moong dal and blend well.
• When smooth stir in remaining water.
• Stir constantly till the mixture boils and thickens.
• Reduce heat. Simmer covered for 5 minutes.
• Stir in cheese, parsley and lemon juice.

* Yellow moong dal is used to increase the protein content and its gluten and casein free.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• 2 medium carrots finely chopped
• 1 small onion chopped
• 2 cups water
• 1 clove garlic crushed
• ½ tsp curry powder
• 1 tbsp thick tomato puree
• 1 tbsp walnut-almond powder.
• 1 tbsp spring onion greens finely chopped
• ½ tsp Homemade clarified butter (ghee)
• Salt to taste

METHOD:

• Cook vegetables (onion, carrots, garlic) in water. Simmer covered till tender.
• Add curry powder, tomato puree and the walnut-almond powder.
• Blend till smooth.
• Heat ghee and stir – fry spring onions for two minutes.
• Add blended soup, and heat without bringing to a boil.
• Serve hot.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

* Walnuts are a good Source of Vitamin E (an antioxidant) and also rich in folate (helps in neural development.

INGREDIENTS:

• 4 tomatoes
• 2 ½ cups water
• 1 bay leaf
• ¼ tsp cinnamon –clove powder
• ¼ tsp red chili powder / black pepper powder
• ¼ tsp cumin powder
• ½ tsp Homemade Clarified butter (Ghee)
• 1 clove garlic
• Yellow moong dal (half boiled) – 1 tbsp ( for thickening)

METHOD:

• Pressure cook the tomatoes (about 2 whistles suffice).
• Blend till smooth. Strain to remove seeds and peels.
• Heat ghee in a pan. Add the bay leaf, garlic (whole) and fry for a few seconds.
• Add tomato puree, the moong dal and mix well.
• Stir continuously, bring to a boil.
• Add the spices, salt.
• Simmer for 5-7 minutes.
• Serve hot.

* Yellow moong dal (instead of whole wheat flour) is used to increase the protein content and its gluten and casein free.

INGREDIENTS:

• 1 onion finely chopped
• 1 inch ginger
• 6 pods garlic
• ½ cup finely chopped carrot
• ¼ cup finely chopped cabbage
• ¼ cup finely chopped spring onion (scallions)
• ½ cup finely chopped French bean
• ½ cup finely chopped mushroom
• ½ cup finely chopped (green) bell pepper
• 1 tbsp finely chopped cottage cheese
• 1 tsp soya sauce
• 1 tsp (red wine vinegar) vinegar
• 2 cup vegetable stock
• Oregano - 1 tsp
• Salt to taste

METHOD:

• Put all the vegetables, ginger, garlic and cottage cheese into a thick bottom non stick pan and add vegetable stalk.
• Bring to boil reduce heat and simmer for 20 minutes.
• When vegetables are well cooked add soya sauce, vinegar, oregano, salt and boil for two minutes. Check for seasoning.
• Remove from heat, and garnish with chopped cilantro or parsley.

INGREDIENTS:

• Vegetable stock 500 ml
• Carrots 2 nos.(finely chopped)
• Cabbage 1 tbsp finely chopped
• Finely chopped onion 1
• Ginger finely chopped ½ inch
• Garlic finely chopped 3 cloves
• 1 tsp mixed herbs (oregano, thyme, basil etc)
• White vinegar -1sp.
• Salt to taste
• Homemade ghee ½ tsp

METHOD:

• Add chopped vegetables, ginger, garlic in vegetable stock and cook for 10 minutes in a pan.
• Add salt, vinegar, mix herbs.
• Stir the soup and bring to the boil.
• Garnish with chopped spring onions and serve hot.

INGREDIENTS:

• 1 cup finely chopped carrot, cabbage, French beans, capsicum
• Spinach leaves 1 bunch
• Onion sliced 1 no.
• Ginger paste ¼ tsp
• Garlic paste ¼ tsp
• Tomato 1 no.
• Salt to taste
• Oregano – 1tsp
• Homemade clarified butter (ghee) 1 tsp
• Water 4 cup

METHOD:

• Pressure cook chopped spinach, chopped garlic, chopped onion, ginger &chopped tomato.
• Put in a blender and make a smooth paste.
• Add water to this and bring to a boil.
• Add chopped vegetables, salt, oregano & ghee.
• Serve hot.

INGREDIENTS:

• Green capsicums 2 medium size
• Garlic 4 flakes finely chopped
• Sesame seed oil 1 tsp
• Vegetable stock 4 cup
• Pumpkin seeds paste – 1tbsp
• Yellow moong dal – 1 tbsp ( half boiled)
• Salt to taste

METHOD:

• Remove seeds from capsicums.
• Apply a little oil on them and roast on a naked flame until the capsicum is roasted and the skin is fully back.
• Cover with a cloth and cool for 10-15 minutes.
• Wash to peel away the skin.
• Remove the seeds and chop.
• Heat oil and fry the garlic until it is light brown.
• Add capsicums and vegetable stock and the moong dal
• Simmer for 15-20 minutes
• Cool and bend.
• Mix the almond powder
• Bring to a boil-simmer for 1 minute.
• Add salt and pepper to taste.
• Serve hot.

* Pumpkin seeds are rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• 1 Cup red kidney beans (rajma)
• 1 kg tomatoes,
• 2 finely chopped onions,
• 2 cloves,
• 1 tsp ginger - garlic ,
• Walnut powder – 2 tsp
• ½ tsp sugar
• Oregano – 1 tsp
• 1 tsp Homemade ghee (Clarified butter)
• Salt and pepper to taste

METHOD:

• Wash and chop the tomatoes into long chunks. Add water and blend it in a mixer to obtain a thick puree. Strain the puree.
• Soak the beans overnight. Cook it in a pressure cooker until soft (up 4 whistles).
• Drain the water and mash the beans coarsely.
• Heat ghee in a pan and fry the ginger- garlic paste.
• Add rajma, onions, capsicum. Stir well and let it boil for few minutes.
• Then, add the tomato purée, oregano and walnut powder. If needed add some water.
• Allow it to boil for a few minutes then add salt and pepper as per taste.
• Serve hot garnished with coriander leaves.

* Walnuts are a good Source of Vitamin E (an antioxidant) and also rich in folate (helps in neural development.

INGREDIENTS:

• 250 gm Carrots
• 2 medium size Onions
• 1 small bunch Green coriander
• 2 cm piece Ginger
• 4 cup Water or vegetable stock
• 1 tbsp Lime juice
• Salt & pepper to taste
• 1 tsp mixed herbs (oregano, thyme, basil etc)
• 1 tsp Oil
• Coriander leaves to garnish

METHOD:

• Wash and slice the carrots (do not peel)
• Wash, peel and slice the onions.
• Wash the coriander sprigs well to remove all the dirt from the roots tie them together with a thread.
• Wash the ginger well.(do not peel or chop)
• Heat oil in a pressure cooker and add the carrots and the onions.
• Stir well and cook on a low flame till the vegetables are cooked.
• Add water or vegetable stock.
• Add the coriander bunch and the ginger piece. Pressure cook the contents for 15 minutes.
• Cool and then discard the coriander bunch and ginger piece.
• Blend the soup in a mixer.
• Reheat and season with lime juice, mixed herbs, salt and pepper.
• If a diluted soup is desired add little water or stock.
• Serve garnished with finely chopped coriander leaves.

INGREDIENTS:

• 2 Head cabbage Finely chopped
• 1 cup onions Finely chopped
• 1 bunch celery Finely chopped
• 1 cup chopped tomato
• Salt to taste
• Pumpkin seed paste -1 tbsp
• Black pepper to taste

METHOD:

• Cook all 4 vegetables until tender.
• Add salt, pumpkin seeds paste and black pepper.
• Serve hot.

* Pumpkin seeds are rich in Zinc (improves gastro- intestinal & behavioral disorders and folate (for neural development) thus is beneficial for autism.

INGREDIENTS:

• Mixed green vegetables of your choice finely chopped 1 cup
• Almond powder paste – 1 tbsp
• Salt and pepper to taste
• Celery stalk

METHOD:

• Mix green vegetables in a deep pan
• Add water, almond powder paste, salt and pepper to taste.
• Cook till vegetables are soft.
• Serve hot.

* Almond powder is used to increase the protein content and is also a good source of iron and folate which can improve the brain function and help in neural development.

INGREDIENTS:

• Cucumber cubed
• Leek (cut into rings)
• Tomato juice
• Walnut powder – 1tbsp
• Water
• Black pepper to taste
• Oregano – 1tsp
• Salt to taste

METHOD:

• Ratio 2 cups tomatoes to 1 cup water to make tomato juice
• Mix tomato juice, cucumber, leek, water, walnut powder, black pepper and salt into a pan
• Cover and cook until cucumber is clear.
• Add oregano, as seasoning.
• May serve soup hot or cold.

* Walnuts are a good Source of Vitamin E (an antioxidant) and also rich in folate (helps in neural development.

INGREDIENTS:

• 1 medium onion
• 1 teaspoon olive oil
• 6 large tomatoes
• 3 cups vegetable stock
• 6 spring basil tied with string.
• 1 tsp mixed herbs (oregano, thyme, basil etc)
• Salt and freshly ground black pepper
• Basil leaves sliced in thin strips.

METHOD:

• Saute sliced onion in olive oil in a heavy bottomed pan and cook over medium heat until soft.
• Tie basil together with twine (or just slice into strips)
• Add tomatoes chopped in large pieces, basil, vegetable stock, salt and pepper.
• Bring to a boil, lower heat and reduce soup by ¼.
• Remove basil bunch (if used) and puree soup mixture.
• Heat soup, add mixed herbs.
• Serve Hot with a basil garnish.