Hello everyone! What's the menu for today? The aftermath made by the previous typhoon also affected our agricultural products and you can imagine the sudden increase of commodities in the market! The consumers had no choice but to buy what is there despite the skyrocketed prices....:(
What I prepared all came from our backyard :) Being self sufficient is an advantage in times like this. I've thought of preparing a veggie soup for our luncheon. Here's the recipe:
Vegetable Soup with Coco Milk
• Yam (bisol/Gabi)
• Pear squash (Chayote)
• Lima beans (Patani)
• Spinach (alugbati)
• Horse Radish (malunggay)
• Bell peppers
• 1 cup coconut milk
• Spring onions
• Ginger
• Lemon grass (Tanglad)
Instructions:
Peel the Yam and pear squash separately.Take note that yams should be peeled thickly to avoid allergic reactions. After peeling, cut the yams in cubes and soak in a bowl of water. Set aside.
Peel the pear squash. You may cut the tip first and rub the oozing sap because it will tend to get sticky on your palm when you peel it. Next, cut it in cubes then soak in water. Set aside.
Shell the Lima beans.
Peel ginger and spring onions
Remove the seeds of bell peppers and slice into quarts
Detach the leaves of horse radishes from its stick along with spinach. Wash and drain
After all is done, you may now boil some amount of water in your casserole. Say, 6 cups, let it boil first then add the Lima beans soften first, followed by yam The tough ones should go first until tender. Add the minced ginger to enhance the flavor. Add more water but not too much.
Next, add the pear squash for at least 3 minutes. It should be half-cocked only then add the spinach and horse radish together with spring onions, bell pepper and lemon grass then pour 1 cup of coconut milk. Let it boil for 3 minutes only, add salt and seasoning to taste, and remove from heat. Serve hot! Believe me guys, it's very delicious. You should try this simple but nutritious recipe!
Fresh coconut milk is best but the price is very expensive which opted me practically buy the packed Coco milk. It's still the same and cheaper.
Adding some bits of fried fish will enhance the flavor too. I used to add squash but it's not available.
Nutritional values and health benefits:
Yam (about 5-inch big):
Carbohydrates: 26 grams
Calories: 112
Sodium: 4 grams
Fiber: 4 grams
Protein: 2 grams
Lima Beans
Dietary fiber
Protein
Calories
B-Vitamins
Magnesium
Phosphorus
Potassium
Antioxidant compounds
Pear Squash
Vitamins & minerals
Vitamin C
Folic acid
Vitamin k
B6
Manganese
Copper
Zinc
Calcium
Iron
Horse Radish (malunggay)
Vitamins A,B,C,D & E
Iron & Copper
Magnesium
Zinc
Potassium
Calcium
Spinach (alugbati)
Calcium
Zinc
Magnesium
Iron
Lemon Grass and Ginger
Lemon grass is rich in antioxidants which is beneficial to your skin and hair while ginger is known to improve the digestive system in our body.
Coconut Milk
Vitamin C
Folate
Calories
Fat
Carbs
Protein
Fiber
Iron
Copper
Magnesium
Potassium
Manganese
Selenium
o0o
With all of the abovementioned, you don't need to ask more but enjoy your food with gusto! Have a pleasant day everyone!
