Minty Vegetable and Oats Soup (Fibre Rich & Low Calorie) by Tarla Dalal

Tarla.Dalal's picture

Feb. 22, 2014

Want to have a quick and light meal? This soup can do the trick! Minty Vegetable and Oats Soup is a fibre-rich soup that is very filling while also aiding in weight loss. Vegetable stock and the horde of chopped vegetables brings in a whole gamut of nutrients to this soup, while mint, chilies, ginger and soy sauce add a good flavor and aroma. The style of preparation, choice of sauce and peppery garnish gives the soup an inimitable Chinese style.


Oil 2 Teaspoon
Finely chopped garlic 2 Teaspoon
Finely chopped ginger 1/2 Teaspoon
Finely chopped green chili 2 Teaspoon
Finely chopped cabbage 1/2 Cup (8 tbs)
Finely chopped carrot 1/2 Cup (8 tbs)
Quick cooking rolled oats 1/2 Cup (8 tbs)
Soy sauce 1 Teaspoon
Vegetable stock 3 Cup (48 tbs)
Salt and ground black pepper To Taste
Finely chopped mint leaves 1/4 Cup (4 tbs)
Lemon juice 2 Teaspoon



1. In a deep non-stick pan, heat oil, add garlic, ginger, green chili and saute over medium flame for a few seconds.

2. Add cabbage and carrot. Stir and cook for 2 minutes.

3. Stir in oats and cook on high flame for 1-2 minutes.

4. Add soy sauce and vegetable stock. Stir and bring to boil.

5. Stir in salt, pepper, mint leaves and lemon juice. Cook for 1 minute.


6. Serve immediately.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 116Calories from Fat 34

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g


Sodium 503 mg20.96%

Total Carbohydrates 17 g5.7%

Dietary Fiber 3 g12%

Sugars 1 g

Protein 3 g6%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet