Soups and Salads for Health | Light and Active Recipes

During a time of confinement, it is important to stay active and energetic. One way to achieve this is by incorporating light and nutritious food into your diet, such as salads and soups. These types of meals can help activate your brain and make you feel light and active.

Research has shown that including different colors in your meals is beneficial. Vegetables offer a variety of colors, which can be mixed together to create delicious and nutritious soups. This not only adds visual appeal to your meal but also provides a range of nutrients.

Preparing salads and soups is not only easy for adults but also for children. Children often find it difficult to eat vegetables, but when they are made into soups, it becomes a much more manageable way for them to consume their daily dose of veggies. Both children and adults can enjoy sipping on soups and experiencing the simple taste that provides strength, nutrients, and energy.

Recipe 1: Minty Watermelon Salad

Looking for a simple, refreshing, and nutritious salad? Try the minty watermelon salad! This salad is packed with flavor and benefits for your health.

The ingredients for this salad are simple and easily available: watermelon, basil leaves, mint leaves, lemon, and salt. The combination of these ingredients creates a delicious and satisfying salad.

Watermelon is not only delicious but also hydrating and low in calories. It is a great choice for those looking to stay hydrated and maintain a healthy weight. The high water content in watermelon can help you feel fuller for longer, reducing the chance of overeating.

Mint leaves are known for their gut-settling effects. They can help soothe digestive issues such as bloating and indigestion. Mint also has a cooling effect, making it a perfect choice for hot summer days.

Basil leaves, also known as tulsi leaves, are packed with antioxidants and have anti-inflammatory properties. They can help reduce inflammation in the body and protect against cellular damage. Adding basil leaves to your salad not only enhances the flavor but also boosts its nutritional value.

Overall, the minty watermelon salad is a refreshing and nutritious choice for a light and active meal. It provides the hydrating properties of watermelon, the gut-settling effects of mint, and the antioxidant and anti-inflammatory benefits of basil leaves. Enjoy this salad as a side dish or a light meal and experience its refreshing and nutritious nature.

Recipe 2: Mixed Bean Salad

Incorporating beans into your diet is not only affordable but also provides numerous health benefits. The mixed bean salad is a delicious and nutritious way to enjoy the goodness of beans.

The ingredients for this salad include chickpeas, red kidney beans, green moong beans, bell peppers, tomatoes, cucumbers, lemon, rock salt, and mint leaves. These ingredients come together to create a flavorful and satisfying salad.

Beans are an excellent source of protein, making them an ideal choice for vegetarians and vegans. They are also high in fiber, which helps maintain a healthy digestive system and keeps you feeling full for longer periods of time.

Furthermore, beans have been shown to have numerous health benefits, including managing diabetes and improving fatty liver. Their low glycemic index helps regulate blood sugar levels, making them suitable for individuals with diabetes. Additionally, the high fiber content in beans aids in reducing cholesterol levels and improving liver function.

The mixed bean salad is not only rich in protein but also packed with essential nutrients. Bell peppers, tomatoes, and cucumbers provide vitamins, minerals, and antioxidants that support overall health. The lemon adds a tangy flavor while also providing vitamin C, which boosts the immune system.

One of the key benefits of this salad is its high fiber content. Fiber is essential for maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels and cholesterol levels.

In addition to fiber, the salad is also rich in folate, a B vitamin that supports cell growth and development. Folate is particularly important for pregnant women as it helps prevent birth defects in the baby.

By incorporating the mixed bean salad into your diet, you can improve your overall health and reduce inflammation in the body. The combination of beans, vegetables, and herbs provides a nutritious and delicious meal that will leave you feeling satisfied and energized.

Recipe 3: Healthy Mixed Vegetable Soup

When it comes to staying light and active, a healthy mixed vegetable soup is a perfect choice. This soup is not only delicious but also packed with nutrients and vitamins that can benefit your overall health.

The ingredients for this soup include carrots, cabbage, corn, French beans, bell peppers, rice flour, salt, olive oil, and coriander. These vegetables provide a colorful and nutrient-rich base for the soup.

Carrots are known for their high levels of beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for good vision and a healthy immune system. Cabbage is rich in fiber and vitamin C, which can help boost your immune system and improve digestion.

Corn, another key ingredient, is a good source of vitamins and minerals, such as folate, thiamine, and vitamin C. It provides essential nutrients and antioxidants that can help reduce the risk of chronic diseases.

French beans are low in calories and high in fiber, making them a great addition to any diet. They also contain vitamins A, C, and K, as well as folate and potassium.

The bell peppers in this soup add not only vibrant color but also important nutrients. Bell peppers are rich in vitamins A and C, which can help boost your immune system and promote healthy skin.

In addition to the vegetables, this soup includes rice flour, which helps thicken the broth. Olive oil is used to sauté the vegetables and adds a touch of healthy fats to the soup. Salt is added to taste.

Now, let’s talk about the benefits of this soup. The combination of vegetables in this recipe provides a variety of vitamins, minerals, and antioxidants that can support your overall health. These nutrients can help reduce inflammation, boost your immune system, and promote healthy digestion.

This soup is also rich in fiber, which aids in digestion and can help prevent constipation. Additionally, the vitamins and minerals in the vegetables can help produce fresh red blood cells, improving oxygen transport throughout your body.

Furthermore, the warm and comforting nature of this soup can have a soothing effect on your body and mind. It can provide a sense of comfort and relaxation, making it a perfect choice for those looking to unwind and nourish themselves.

A healthy mixed vegetable soup is a nutritious and delicious option for anyone looking to stay light and active. The combination of vegetables, rice flour, and olive oil provides a well-rounded meal that is packed with vitamins, minerals, and antioxidants. So, why not give this recipe a try and experience the soothing and comforting effects of a warm bowl of soup?


In conclusion, it is important to reiterate the significance of incorporating light and active recipes into your diet. Salads and soups are a great way to achieve this goal, as they provide nourishment and promote a sense of vitality.

One of the key benefits of these recipes is their accessibility and affordability. The ingredients used are simple and easily available, making it convenient for anyone to try them out. Whether you are cooking for yourself or for your family, these recipes can be enjoyed by everyone.

We encourage you to give these recipes a try and experience the benefits for yourself. Not only will they help you feel light and active, but they also offer a range of nutrients that support overall health.

Furthermore, we encourage you to share these recipes with your loved ones. Food is a powerful way to connect with others, and by sharing these light and active recipes, you can inspire others to prioritize their health and well-being.

Lastly, we would like to express our gratitude to the author for providing these simple yet beneficial food suggestions. These recipes offer a refreshing and nutritious option for those looking to improve their health and maintain an active lifestyle.

So, why wait? Start incorporating these light and active recipes into your meals and enjoy the benefits they bring. Stay healthy, stay active, and enjoy the delicious flavors of these nourishing dishes.


Are these recipes suitable for all age groups?

Yes, these recipes are suitable for all age groups. They are light, nutritious, and easy to digest, making them a great choice for children, adults, and seniors.

Can I customize the ingredients in these recipes?

Absolutely! Feel free to customize the ingredients in these recipes based on your preferences and dietary needs. You can add or substitute vegetables, herbs, or spices to make them more personalized.

Do these recipes require any special cooking skills?

No, these recipes are designed to be simple and easy to prepare. You don’t need any special cooking skills to make them. Just follow the instructions and enjoy a delicious and healthy meal.

Can these recipes be prepared in advance and stored?

Yes, these recipes can be prepared in advance and stored. However, it is recommended to consume them fresh for maximum flavor and nutritional benefits. If you do store them, make sure to refrigerate them in airtight containers.

How often should I incorporate these salads and soups into my diet?

It is recommended to incorporate these salads and soups into your diet regularly. They can be enjoyed as light meals, side dishes, or snacks. Aim to include them at least a few times a week to reap the nutritional benefits.

Dr. Renata Micha

Meet Dr. Renata Micha, a wellness and nutrition expert passionate about helping people live healthier lives through good nutrition. With a diverse academic background in human nutrition and dietetics, she holds a Ph.D. and has worked in various institutes across the US.

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