Looking for recipes to boost your body’s immunity? This vitamin C soup can help build your body’s response in the most natural way! It holds around 903 mg of vitamin C with its rich ingredients like broccoli, bottlegourd, and guava.
In these times when corona virus seems to be in full force, it is important that we equip ourselves with nutrition, that helps our body strengthen its immune response.
Vitamin C is one such micro-nutrient, but unfortunately being a water soluble vitamin, its levels have to be consciously replenished through our diet and supplements.
Ofcourse this doesn’t mean that this soup will prevent or cure you from Covid but studies report that vitamin C does stimulate the production and function of white blood cells, protecting them in the fight against pathogens.
What’s more, a lot of our body functions are based on how well our immunity is and vitamin C significantly influences these functions too.
What makes this soup ultimate in Vitamin C
The recommended daily amount for vitamin C is suggested to be between 65 mg to 2000 mg. So naturally the ingredients that went into this soup also had to be high in vitamin C.
Garlic- 6.5 mg
Onion- 11.8 mg
Tomato- 25.3 mg
Bottle Gourd- 77.9 mg
Broccoli- 404.6 mg
Guava- 376.7 mg
That is a total of 902.8 mg of Vitamin C which when divided for 4 servings comes roughly to 226 mg. A great amount for a person to intake on a daily basis!
With that information, let’s get on to the recipe now.
The ultimate vitamin C soup recipe
Equipment
- Pressure cooker
- Pan
Ingredients
For soup
- 1 tbsp Olive oil
- 1 tsp Jeera
- 3 cloves Garlic chopped
- 1 cup Onions chopped
- 1.5 cups Tomatoes roughly chopped
- 1 tsp Red chilli powder as per taste
- 1 tsp Turmeric powder
- 2 cups Bottle gourd peeled and roughly chopped
- 1.5 cups Broccoli roughly chopped
- 1 fruit Guava peeled and chopped (if you don’t like eating it’s seeds you can remove them)
- 2 tsps Black pepper powder as per taste
- Salt as per taste
- 4+ tbsps Lime juice as per taste
For garnish
- 1/2 cup Broccoli finely chopped into small florets
- 4 cloves Garlic finely chopped
- 1 tbsp Olive oil
Instructions
For the soup
- Heat 1 tbsp oil in a pressure cooker or a pot and then add 1 tsp jeera or cumin seeds into it.
- After it splutters, add 1 cup onions and saute till lightly brown
- Then add 1.5 cups of tomatoes and mix
- Add 1 tsp red chilli powder, 1 tsp turmeric powder and salt to taste. Saute well for a minute. Skip this step if you don’t like spices although turmeric powder too is know to have medicinal properties.
- Then add 2 cups of chopped bottle gourd, 1 cup of chopped broccoli and 1 cup of chopped guava into the cooker or pot. Add more guava if you’ve skipped the spices.
- Also add 2.5 cups of water and mix well
- Cover and pressure cook for 3 whistles.
- Transfer into a mixie and grind till it becomes smooth.
- Transfer it back into the cooker and add 3 tsps of black pepper powder and mix.
For the garnish
- Heat 1 tbsp in a pan
- Add 1/2 cup of broccoli with the chopped garlic into the pan and saute till lightly roasted.
- Sprinkle some salt
- Take the soup in a bowl. Add the garnish, some fresh lime juice and enjoy your dish!
Video
Notes
- To enhance the taste you can add cheese and coriander leaves to this recipe.
- To make it a whole meal you can add some grains too like barley or broken-wheat. This will make it fibre-rich and healthier!
- You can skip the spices if it doesn’t suit you. The soup is tasty even without it.
- To make it spicier you can add more chillies according to your taste.
- This soup stays fine when refrigerated upto 3 days.
Check out the other soup recipes on this blog-
Broccoli and sweet corn soup recipe
Vegan cream of mushroom soup recipe (dairy free, gluten free)
If you try this recipe do tag me on Facebook @beingrubitah or Instagram @healthy_indian_meals or on Twitter @BeingRubitah to connect and celebrate the joy of eating home made healthy food!
Found this post useful? You might like these too:
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The authentic South Indian Sambar recipe
Quinoa chicken biryani | gluten free recipe
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Hi! My name is Rubitah. I’m a Content Writer certified Life Coach, Counselor, Social Work professional and the Founder of Being Rubitah. Over the years through my professional and personal life, I have realized that prayers and love can do wonders to family life once you come to terms with yourself and surrender to God. Do you relate to me? Then you may like what I post here! Read more about me
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