Apple is an important source of Vitamin C and is beneficial for all age groups.

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This soup is very good source of beta carotene and vitamin c. this also provides protein and calcium. Heart and diabetic patients should avoid the cream in it.

Ingredients:

30 gm butter

1 large onion chopped

2 tbsp ground coriander

1 large potato, peeled and chopped

500 gm pumpkin, peeled and chopped

750 ml vegetable stock

1.4 tbsp grated nutmeg

125 ml double cream

Chili powder

Fresh herb for garnish

Procedure:

Melt butter in a large saucepan over moderate heat. Add onion, stir in coriander and cook for 3 min. Add potato, pumpkin, vegetable stock and nutmeg. Cook until tender. Transfer the vegetables and 375 milliliters of the stock to a blender of food processor and puree until smooth. Add cream and blend for a further 30 seconds. Stir puree in to remaining stock in the pan. Reheat soup and garnish with ground chili and chopped herbs.

Reviving pepper and paneer balls add flavor to this simple and elegant soup.

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 4

For the peeper and paneer balls

1/2 cup crumbled low fat paneer (cottage cheese) tofu (soya paneer)

2 tbsp chopped parsley

½ tsp mustard powder

Salt and freshly ground peeper to taste

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