Garlicky Beetroot Soup (Low Calorie Recipe)

Preparation Time: 5 minutes.       
Cooking Time: 19 minutes.            
Serves 4. 

Ingredients: 

½ tsp garlic (lehsun) paste
2 medium sized beetroot (unpeeled)
1 tsp low-fat butter
1 tbsp whole wheat flour (gehun ka atta)
¾ cup low-fat milk, 99.7% fat-free
Salt and freshly ground black pepper (kalimirch) to taste

Instruction

1. Combine the beetroot with enough water in a pressure cooker and pressure cook for 4 whistles.
2. Allow the steam to escape before opening the lid. 
3. Drain out the excess water and keep aside to cool slightly. 
4. Peel the beetroot and roughly chop them.
5. Combine the chopped beetroot with 1 cup of water in a mixer and blend into a smooth mixture. Keep aside. 
6. Heat the butter in a deep non-stick pan, add the whole wheat flour and cook on a medium flame for 1 minute, while stirring continuously. 
7. Add the milk, mix well using a whisk and cook on a medium flame for 1 minute or till no lumps remain, while stirring continuously.
8. Add the beetroot mixture, garlic paste, salt, pepper and 1 cup of water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
    Serve immediately.

Nutritive values per serving
Energy: 52 kcal
Protein: 2.6 gm
Carbohydrates: 8.8 gm
Fat: 0.7 gm
Calcium: 68.6 mg