Food challenge contest week #43|| For kids and parents| Be our chef| share Food Diary

Greetings dear kids and lovely parents of the steemkids community. I'm so delighted to take part in this food challenge contest. Today I will be sharing a simple method in which you can cook your vegetable soups in less than 30mins. but before then let me explain what vegetables are and their health benefits.

Vegetables are plants part which are being consumed as food worldwide both by humans and animals. Some of the vegetables are being cooked while some are being consumed raw.

Numerous vegetables are very healthy for our body system and all have very good nutrients which will help in keeping our immune system healthy and stronger. Vegetables also play a virtual role when it's come to digestion. So for that reason, I always make sure that I take vegetables each day. Some of the vegetables taken are cucumber, carrot, green beans, cabbage e.t.c. But among all the vegetables I usually consume every week is Amaranth green vegetables.

Green amaranth is a leafy greens vegetables that are very common in every part of Nigeria. They are also used in some parts of the country like Malaysia, and Kenya which are used to prepare stir-fried soups, salads, and side dishes. The vegetable is also used for Ayurvedic medicine.

The green is also known as African spinach and it has about 60 to 70 species that are being cultivated, from the ornamental plants, seeds, and leaves. The green has a neutral taste when it's being cooked or when its juice is extracted from the green leaves. One thing I love so much about green vegetables is that it is very easy to prepare, Also, they are very cheap and you can buy them at any time because here in Nigeria it those not have any season. Amaranth is always available throughout the year.

Amaranth has numerous nutritional values when it is consumed among which are:

• The green helps in preventing constipation
• It is used to treat diarrhea
• It also helps when it comes to digestion and aid.
• It is very helpful when it comes to the uptake of necessary nutrients because of its high fiber content.
• The green is also used for mouthwash, it is very helpful for treating oral problems.
• They are a very high source of calcium and vitamins. That is to say, it will be very useful for treating people with deficiency diseases
• The green is rich in vitamins A, B6, and iron. this vitamin will help in preventing anemia.
• It also contains high folic acid which can help you increase red blood cells count.
• Green is very rich in vitamins C and E and these two vitamins will help our skin glow.
• lastly green is very good for pregnant women, the folic acid content is used mostly for the prevention of growth and birth defects.

There are different ways in which people used in preparing this vegetable but as for me, I love seeing the greenish even when I'm done cooking it. Below are the steps I used in preparing my favorite vegetables.

Step1: The first thing I did was to wash all my ingredients and slice them into smaller parts. Also I grand my pepper, and onions then set them aside.

Step2: I place my pot on the fire, add a small quantity of palm oil into the pot then I allowed it to heat for some seconds.

Step3: I now add my slices of tomatoes into the mixture and stir for a minute after which I add the grated pepper and stir for some minutes.

Step4: Now I add my ponmo (cow skin) into the mixture I fried it for a few minutes after which I add a small quantity of water into it, then I allowed it to cook for 2 minutes.

Step5: lastly I added my green into the pot and stirred, then I add my seasoning after which I allowed it to cook for 5 minutes.

Note: for you to get that green look when you prepare your vegetables don't cover the pot once you have added your vegetable.

In conclusion, the vegetables soup can be eaten with white rice, or any type of fufu.