Maintaining a healthy heart is essential for a happy and active life. One way to take care of your heart is by eating the right foods, like salads and soups. These dishes are not only delicious but also packed with nutrients that can support heart health. In this article, we’ll explore how salads and soups can be beneficial for your heart and provide some tasty recipes to try at home.
Delicious Salad and Soup Recipes for Healthy Heart
SALADS:
1. FRUITY CORN SALAD
Ingredients:
For The Mint Dressing,
- ½ cup chopped mint leaves (pudina)
- 1 tsp grated ginger
- ½ tsp finely chopped green chillies
- 1 tsp lemon juice
- 1 tbsp honey
- salt to taste
Other Ingredients,
- 1 cup watermeloncubes
- 1 cup pineapple cubes
- 1 cup cooked sweet corn kernels
- 1 cup cucumber cubes
- ½ cup lettuce, torn into pieces
- Salt to taste
Method:
For the tangy mint dressing,
Combine the watermelon, pineapple, sweet corn kernels and cucumber along with 1 tbsp of water to make a coarse paste. Add the honey and salt and mix well. Keep aside.Put the lettuce leaves in a vessel full of ice-cold water for half an hour. This will make them crisp. Drain the water and keep aside. Combine all the ingredients in a deep bowl. Pourthe mint dressing and toss well. Serve chilled.
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Table of Contents
2. BROKEN WHEAT SALAD
Ingredients:
For the salad,
- ½ cup broken wheat
- 1/4 cup finely chopped carrots
- ¼ cup finely chopped tomatoes
- ¼ cup finely chopped capsicum
- ¼ cup chopped spring onion greens
- ¼ cup finely chopped mint leaves (pudina)
- ½ tsp lemonjuice
- Salt to taste
To be mixed together into a dressing,
- ½ cup low-fat curd
- ½ tsp garlicpaste
- Salt to taste
Method:
Clean and wash the broken wheat thoroughly, parboil the broken wheat with 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. Combine all the ingredients along with the dressing in a bowl and mix gently. Serve immediately.
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3. CARROT PINEAPPLE SALAD
Ingredients:
For The Salad,
- Carrot 4-grated
- Pineapple (sliced) halftin
- Raisins – ½ Cup
Method:
Toss the above ingredients together and serve in a glass bowl.
SOUPS:
1. BEAN AND TOMATO SOUP
Ingredients:
- 1/2 cup rajma (kidney beans), soaked overnight
- I cup finely choppedtomatoes
- 1 to 2 bayleaves (biriyani ilai)
- 1 tsp oil
- 1 tsp finely chopped garlic
- 1/2 cup thinly sliced onions
- 1/4 cup chopped capsicum
- Salt to taste
Method:
Drain out all the water from the beans and add 2 cups of water, salt and bayleaves and pressure cook for 2 to 3 whistles or till they are soft. Remove the bay leaves and discard them. Keep aside. Heat oil in a deep non-stick pan, add the garlic and sauté on a medium flame for few seconds. Add the onions and saute on a medium flame for few more minutes. Add the capsicum and saute on a medium flame for a few more seconds. Add the tomatoes and cook on a medium flame for few minutes. Add the rajma (along with the liquid they were cooked in), mix well and bring to boil. Add the salt and pepper and allow it to simmer for 5 to 7 minutes. Serve hot.
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2. CARROT MOONG DAL SOUP
Ingredients:
- 1 cup chopped carrots
- 1/2 cup green moong dal (split green gram), washed and drained
- 1 tsp oil
- 4 to 5 black peppercorns
- 1/2 cup sliced onions
- 2 tsp finely chopped garlic
- 1/4 cup chopped tomatoes
- 3/4 cup low-fat milk
- Salt to taste
- 1 tsp freshly ground black pepper
Method:
Heat the oil in a deep non-stick pan and add the peppercorns, onions and garlic and saut6 on a medium flame for 1 to 2 minutes. Add the carrots and tomatoes mix well and cook on a medium flame for 2 to 3 minutes ‘Add the green moong dal and 4 cups of water and cook for 7 to’8 minutes or till the carrots are tender. Keep aside to cool slightly and blend in a mixer to a smooth purde. Transfer the purbe back into the deep non-stick pan, add the milk, 1 cup of water, salt and pepper, mix well and bring to a boil. Serve immediately.
