Kambu Soup | Pearl Millet Flakes Vegetable Soup
Pearl millet is known by various names such as Kambu, Bhajra, and Pearl Millet. It is rich in dietary fiber, calcium, magnesium, and potassium, making it a highly nutritious and healthy grain.
Kambu flakes are nothing but kambu poha (aval). These flakes can be used to prepare a variety of healthy dishes like upma, aloo poha, soup, puttu, and more. Here, I have tried a healthy and comforting Kambu Vegetable Soup.
Kambu soup is a nutritious and easily digestible soup recipe. Pearl millet flakes naturally give thickness to the soup, so there is no need to add corn flour or any other thickening agent. This soup is perfect for a healthy breakfast, mid-morning meal, or light dinner.
Health Benefits of Kambu (Pearl Millet)
- High in fiber – improves digestion
- Rich in minerals like calcium and magnesium
- Helps in weight management
- Keeps you full for a longer time
- Easily digestible and gut-friendly
Ingredients:
Mixed vegetables – 1 cup (carrot, beans, mushroom, pepper)
Spinach – 1 cup (chopped)
Garlic – 3 pods (finely chopped)
Small onions – 3 (chopped)
Green chilies – 2 (finely chopped)
Bhajra/Kambu flakes – 1 cup (washed)
Pepper powder – 1 tsp
Jeera (cumin) powder – 1 tsp
Herb seasoning – 1 tbsp
Turmeric powder – 1 tsp
Red chilli flakes – 1 tsp
Coriander leaves – few (chopped)
Salt – as needed
Water – 2 to 3 cups
Oil – 1 tsp
Method:
- Heat oil in a soup pan.
- Add chopped onions, garlic, and green chilies. Sauté for a minute until aromatic.
- Add chopped spinach and sauté well.
- Add required salt and chopped vegetables. Mix well and cook for 2 minutes.
- Pour in water and allow it to boil for another 2 minutes.
- Add pepper powder, jeera powder, turmeric powder, red chilli flakes, and herb seasoning.
- Add washed kambu flakes and mix well.
- Cover and cook on medium flame for 15 minutes, stirring occasionally.
- Check salt and consistency.
- Garnish with chopped coriander leaves and serve hot.
Serving Suggestions
- Serve hot as a healthy breakfast or mid-morning meal
- Pair with toasted bread or multigrain toast
- Ideal for light dinner or during digestion-friendly meals
1. Is kambu soup healthy?
Yes. Kambu (pearl millet) is rich in fiber, iron, calcium, and magnesium. Kambu soup is nutritious, filling, and easy to digest.
2. Is kambu soup good for weight loss?
Yes. The high fiber content keeps you full for a longer time and helps reduce overeating, making it suitable for weight management.
3. Is kambu soup good for diabetics?
Yes. Pearl millet has a low glycemic index and helps in maintaining stable blood sugar levels when prepared with mild spices.
4. Can kambu soup be consumed daily?
Yes, it can be consumed 3–4 times a week. Daily intake is fine if it suits your digestion and overall diet.
5. Can kambu soup be eaten at night?
Yes. Kambu soup is light, easily digestible, and suitable for dinner when made with less oil and mild spices.
6. Is kambu soup good for kids?
Yes. Kambu soup is nutritious and filling for kids. Use mild spices and avoid chilies for a kids-friendly version.
7. At what age can kids eat kambu soup?
Kambu soup can be given to children above 1 year, in small quantities and well-cooked form.
8. Can toddlers eat kambu soup?
Yes. For toddlers, cook the soup well and mash or blend it to a smooth consistency.
9. Can I skip onion and garlic in kambu soup?
Yes. Kambu soup can be prepared without onion and garlic and still tastes good.
10. Why is no corn flour added to kambu soup?
Pearl millet flakes naturally thicken the soup while cooking, so no additional thickening agent is required.
11. Is kambu soup gluten-free?
Yes. Pearl millet is naturally gluten-free and suitable for people with gluten intolerance.
12. Can I pack kambu soup for lunch?
Yes. It stays fresh for a few hours when packed in a hot flask and is a healthy lunch option.
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