Be bowled over by low-calorie soups
September 19, 2019 | 9:54 AM
by Oneza Tabish


Easy to make and packed with plenty of nutritients spinach soup is a must try.


• 1 1/2 cup spinach, finely chopped

• 1 cup low fat milk

• A pinch of pepper powder

• 1 onion, finely chopped

• 1 tsp garlic salt

• 1 tsp oil


• Heat oil in a pot. Add onions and sauté till pink.

• Add chopped spinach and saute for 2 minutes till the spinach wilts.

• Season with pepper powder, garlic salt and a cup of water. Stir well. Keep aside to cool for 10 minutes.

• In a food processor, puree the spinach mix.

• Boil the puree, add milk and mix well. Let it simmer for 5 minutes and switch off the flame.

• Serve hot.


‘Chicken soup for the soul’ is how this clear and hearty chicken soup can be defined.


• 2 chicken breasts

• 8 cups of water

• 1 medium size onion,sliced

• 2 stalks of celery, chopped

• 1 and 1/2 tbsp ginger garlic paste

• 8-10 peppercorns

• 1 bay leaf

• Fresh parsley to garnish

• Pepper to taste

• Salt to taste


• Add all ingredients except the parsley in a heavy bottomed cooking pot and mix well.

• Cook on high heat until it comes to a boil and then continue to simmer on medium heat for 2 hours stirring in between.

• Once the chicken is cooked and the flavours have infused, switch off the flame.

• Garnish with fresh parsley and serve hot.


A bowl of piping hot vegetable miso soup is a simple mix of comfort, health and taste.


• 3 cups vegetable broth

• 1 tbsp minced garlic

• 1 tbsp grated ginger

• 1 large onion, finely chopped

• 1 cup carrots, finely chopped

• 1/2 cup mushrooms, finely chopped

• 2 stalks celery, sliced

• 1/4 cup miso, dissolved in 2 tbsp broth

• salt and pepper as taste


• In a large pot, combine all the ingredients except the miso and bring to a boil.

• Lower the heat.

• Cover and cook on low for 12 minutes or until the carrots soften. Turn off the heat.

• Immediately stir in the miso paste and mix well.

• Season with salt and pepper as per taste.

• Serve hot.


This is a vibrant and a healthy soup, that is low on calories and extremely delicious.


• 1/2 cabbage, chopped

• 3 cloves garlic, chopped

• 4 cups vegetable broth

• 1/2 tbsp cumin powder

• 1 tsp salt

• 1/2 tsp black pepper

• 1/2 tsp red pepper flakes


• Combine cabbage, garlic, broth, and all the spices in a pot. Bring to a boil and simmer for 20 minutes.

• Transfer about two cups of the soup to a blender or food processor and blend until smooth.

• Recombine with the soup in the pot and give it a gentle simmer for about 5 minutes. Close the flame.

• Serve hot.

Oneza Tabish is a food blogger, consultant, and columnist based in Oman. She is also the owner of Oman’s popular Facebook group ‘What’s Cooking Oman.’

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