Indian Soups and Salads: Nutritious and Flavorful Recipes
Soups and salads are essential components of a healthy diet, offering a perfect balance of flavors and nutrients. This blog provides a variety of delicious and wholesome options. Let’s explore some popular vegetarian soup recipes that you can easily prepare at home.
Popular Indian Soup Recipes
Tomato Soup
Tomato Soup is a classic vegetarian soup recipe made with fresh tomatoes, herbs, and spices. This quick soup recipe is perfect for a light lunch or dinner starter for its one of those low calorie meals. Tomato Soup is a staple in Indian soup recipes and is loved for its rich flavor and smooth texture.
Mulligatawny Soup
Mulligatawny Soup is a flavorful and spicy Indian soup recipe made with lentils, vegetables, and a blend of spices. This vegan soup recipe is hearty and nutritious, making it one of the great healthy indian recipeschoice for a comforting meal. Mulligatawny Soup is a must-try in the world of vegetarian soup recipes.
Carrot Ginger Soup
Carrot Ginger Soup is a healthy and delicious vegan soup recipe made with fresh carrots, ginger, and coconut milk. This soup is light and refreshing, making it a perfect addition to your collection of quick soup recipes. Carrot Ginger Soup is ideal for those looking for a nutritious and tasty option.
Popular Indian Salad Recipes
Cucumber Raita
Cucumber Raita is a simple and cooling Indian salad recipe made with grated cucumber, yogurt, and a sprinkle of cumin powder. This salad is perfect as a side dish for spicy vegetarian meals and is a staple in salad recipes Indian style. Cucumber Raita is loved for its refreshing taste and ease of preparation.
Chana Chaat
Chana Chaat is a tangy and spicy Indian salad recipe made with chickpeas, tomatoes, and a blend of spices. This salad is perfect for a light meal or snack and is often included in Indian snacks menus. Chana Chaat is a popular choice in salad recipes in Indian cuisine.
Sprout Salad
Sprout Salad is a nutritious and easy Indian salad recipe made with mixed sprouts, vegetables, and a tangy lemon dressing. This salad is rich in protein and vitamins, making it a healthy option for any meal. Sprout Salad is an excellent addition to your healthy Indian recipes collection.
Enhancing Your Soup and Salad Experience
To enhance your soup and salad experience, consider exploring related categories that complement these Indian soup recipes and salads. Adding Indian snacks like samosas and pakoras can provide a variety of flavors and textures. For a sweet ending, explore Indian desserts such as gulab jamun and jalebi.
Incorporating healthy Indian recipes like roasted nuts and fruit chaat can offer lighter options for your guests. Hosting a large gathering? Theparty recipe category is filled with dishes that are sure to impress your guests and make your celebration memorable. Including traditional Indian food recipes like dal makhani or biryani can add a touch of authenticity to your meal.
Frequently Asked Questions (FAQs)
Q: What are some popular vegetarian soup recipes?
A: Some popular vegetarian soup recipes include Tomato Soup, Mulligatawny Soup, and Carrot Ginger Soup.
Q: How can I make quick soup recipes at home?
A: To make quick soup recipes at home, try dishes like Tomato Soup and Carrot Ginger Soup. These recipes are simple to prepare and require minimal ingredients.
Q: What are some vegan soup recipes?
A: Some vegan soup recipes include Mulligatawny Soup and Carrot Ginger Soup. These soups are nutritious and offer a great way to enjoy plant-based meals.
Q: Can I prepare Indian soup recipes in advance?
A: Yes, many Indian soup recipes can be prepared in advance. Store the soup in the refrigerator and reheat before serving to enjoy a quick and convenient meal.
Q: What are some Indian salad recipes to try?
A: Some Indian salad recipes to try include Cucumber Raita, Chana Chaat, and Sprout Salad. These salads are refreshing and perfect as side dishes or light meals.
Conclusion
Indian soup recipes and Indian salad recipes are a delightful way to enjoy nutritious and flavorful meals. Whether you’re looking for quick soup recipes or refreshing salads, these dishes will bring joy and satisfaction to your table. So, gather your ingredients, try out these vegetarian soup recipes and salad recipes Indian style, and create unforgettable meals with your loved ones. Don’t forget to explore related categories for more delightful recipes from Manjula’s Kitchen!
By incorporating these soups and salads into your culinary repertoire, you’ll be able to enjoy a wide variety of delicious and nutritious foods. Whether you’re looking for a quick snack, a healthy meal, or a special dish for a festive occasion, there’s an Indian soup recipe or Indian salad recipe to suit every taste. Happy cooking!
Carrot and Moong Dal Salad is a healthy and nutritious salad with beautiful colors. This is a great salad and easy to make. This can be served as an afternoon snack or an appetizer.
Looking for adding some pizzazz to your summer meal? Try this refreshing Chilled Melon Soup. It is quick & easy to prepare and can be served as a starter or dessert. This is a light and elegant soup, perfect for summer.
1/2 medium cantaloupe peeled seeded and cubed this will make 4 cups of cubed cantaloupe
1/2 cup plain yogurt
2 tablespoon sugar
1 tablespoon finely chopped ginger
6-8 mint leaves
1/4 teaspoon salt
Pinch of black pepper
1 tablespoon freshly squeezed lemon juice
Instructions
Method
In a blender puree ginger, mint leaves with half the melon. Add remaining melon, yogurt, sugar, salt, pepper and lemon juice. Blend until it is smooth.
Refrigerate for best taste. Keep in freezer for about half an hour before serving.
This is a beautiful looking salad which is a harmonious combination of arugula and melon. Arugula is a peppery flavor leaf while melon is juicy and sweet. Mix the two with yogurt dressing and this combination creates a very refreshing salad for summer days and can be served as healthysnack.
2 cups arugula leaves roughly chopped or substitute with spinach leaves.
2 cups melons peeled and cut into 1-1/2 inch thin slices (melon should be very firm)
3 strawberries cut into 4 pieces
Dressing
3 tablespoons plain yogurt
Approx. 4 tablespoons orange juice freshly squeezed
Approx. 1 tablespoon honey
1 tablespoon ginger juice
1/8 teaspoon salt
Pinch of black pepper
Instructions
Method
Keep the yogurt in a strainer for about fifteen minutes to drain the excess water. The yogurt should be thick in consistency.
To make dressing add honey, ginger juice, salt and pepper to the thickened yogurt and mix it well. Add orange juice to the yoghurt mix as needed to give the dressing a pourable consistency.
Arrange the arugula, melon and strawberries in salad bowl; Pour the dressing over salad. Serve this salad chilled!
Notes
NotesSalad should be served chilled, for best taste, refrigerate the sliced melon at least for one hour before serving the salad. Dressing can be prepared one day in advance.
Curried Quinoa Salad with Roasted Cauliflower is very filling and nutritious. Its a healthyappetizer for those trying to cut down on their meal and find a comforting solace in salad option.
1/2 Cup Red Kidney Beans cooked (if using canned beans, drain and wash well with water)
1/2 Cup Cucumber chopped
Parsley / Cilantro – a couple of sprigs, chopped
Roasted Cashew nuts – a handful
Dried Cranberries / Raisins – a handful
For dressing :
1 Tbsp Olive Oil
1/4 Cup Plain Greek Yogurt
1 Tbsp Lemon Juice
Lemon Zest – of half a lemon
Salt
Pepper
Instructions
Method
Place the quinoa in a strainer and wash well under running water for 2 minutes. Place the quinoa along with vegetable stock in a pan and add turmeric, coriander powder, cumin powder, red chili powder and salt. Bring it to boil. Then simmer and cook till all the liquid is absorbed and the quinoa looks transparent. Keep aside.
Preheat oven to 400F. Place the cauliflower florets on a aluminium foil lined baking tray. Sprinkle salt and turmeric on top. Drizzle olive oil and bake for 30 minutes till the florets are cooked and slightly brown and caramelized.
In a serving bowl, place the quinoa, roasted cauliflower, red kidney beans, chopped cucumber, parsley, cashew nuts, cranberries and mix together.
Whisk the yogurt and olive oil together. Then make a simple dressing by mixing it with lemon juice, lemon zest, salt and pepper. Pour the dressing over the top of the salad and serve.
Slice Salad is a unique-looking salad that is both sweet and refreshing. You can easily vary it by replacing/adding other fruit. It can be even served as a dessert recipe.
Stir-Fry Cabbage salad is a healthy mix of cabbage, carrots, beans and bell pepper, garnish with coconut. This color full crunchy salad is low in calories and very satisfying.
1/2 cup red and green bell pepper cut into thin slices
1/4 cup green beans cut in half lengthwise and then into pieces 1½” long
2 teaspoons oil
1/2 teaspoon mustard seeds
2 whole red peppers
Few leaves of curry leaves
1/4 teaspoon salt adjust to taste
Pinch of sugar
1/4 teaspoon lemon juice
2 tablespoon shredded coconut
Instructions
Method
Heat the oil in frying pan over medium high heat.
Add mustard seeds, and curry leaves. Add the red pepper as the seeds crack. (As you add the curry leaves it will splatter; be careful.) Add cabbage, carrots, bell pepper, and beans. Stir-fry three to four minutes, until the vegetables are crisp but not overcooked.
Turn off the heat, add salt, lemon juice and coconut, mix well.
Serve warm or at room temperature.
Notes
VariationsReplace the coconut with roasted crushed peanuts.
As a Kindergarten teacher I have spent years observing children eating their lunch box. I also raised two very picky eaters. One thing I have noticed over the years is that children truly love eating pasta. This was my inspiration to try a fusion recipe – Paneer Curry Pasta Salad.
1 cup 1 cup of sweet corn kernels (fresh or frozen, I used fresh)
1/2 cup of light whipped cream cheese
1/4 cup golden raisins
1/2 red bell pepper, diced
1/2 green bell pepper, diced
1/4 yellow onion, diced
6 baby carrots, diced
1/2 teaspoon garlic powder
3 tablespoons olive oil
1 1/2 teaspoons salt
1/2 teaspoon curry powder
1 lemon – zested; ½ lemon juiced
(dash of chili powder to taste, especially if adults will be eating alongside the children)
Instructions
Method
In a 4-qt sauce pan, add 8 cups of water and 1 teaspoon salt. Bring to a boil. Add pasta and boil on high heat until tender (~25 minutes). Drain in colander. While pasta is boiling gather and prepare other ingredients.
Gently saute paneer cubes in 1 tablespoon olive oil in a nonstick pan (gently brown). Set the paneer cubes aside and leave oil in the pan.
Add the remaining 2 tablespoons of olive oil into the nonstick pan. Heat to medium-high. Progressively add ingredients in the following order:
Carrots – sautee for about 1 minute
Onions – mix
Curry powder and garlic powder – mix
Corn – mix
Green and red bell peppers – mix
Saute all ingredients together for about 1 minute.
1 Melon (Gala for light sweet/Honey Dew for more sweet)
4 teaspoon lemon juice
1/2 teaspoon chilli flakes
2 teaspoon ginger juice
Salt and Pepper to Taste
2 teaspoon sugar (Optional, depending on taste)
1/2 Cup water
For Cheese Crackers:
3-4 Savory Crackers of your choice
3-4 thick cut feta cheese cubes
2 tablespoons of Green, Red and Yellow Bell Peppers
few Coriander leaves
4-6 Black Olives
Salt and Pepper for Seasoning
For garnish:
1 Tablespoon feta cheese to sprinkle
2-4 Olives
1 inch cube of melon cut into 4 small parts
Coriander leaves to decorate
1 Tablespoon of mixed bell Peppers cubes
4 Toothpicks
Instructions
Method
Cut the Melon (leave a 1 inch cube aside for decoration later) into medium pieces and marinate with the lemon juice, ginger juice, chilli flakes, salt and pepper in the refrigerator for half an hour. It is good to marinate the melon slices in the spices to assimilate all the flavors well, but if you don't have time to marinade you can make the soup instantly as well.
Blend the marinated melon in a mixer with about half cup water.
Pour the Soup into Serving Cups and Garnish with crumbled cheese, coriander and olives.
In a small bowl make a mixture of small cubes of bell peppers, olives and melon and season with salt and pepper. Take a toothpick, skew the small pieces onto it. Decorate on the glass.
Take 3-4 savory crackers, Gently keep the cube of feta cheese on top and garnish with olives, peppers and season. Serve beside the soup as a teaser.
Relish as a snack drink or a refreshing starter.
Notes
Variations:
This soup can be made with any melon variety of your liking. You may also add mint for freshness.
As a serving suggestion, this soup can also be served in half cut scooped out shells of the melon.
This Bean Sprouts Salad Spring Roll recipe is Vietnamese cuisine inspired salad. I give credit to my very dear friend Anaya for this recipe and she in turn gives credit to her friend and food network. No matter what changes we make, this spring roll is tasty, healthy, very filling, very colorful, and quick & easy to make. It has always been a very big hit whenever I have taken to potluck. Hope you all enjoy it. This versatile spring roll can be eaten with mint sauce or cilantro. I have used mint dressing in this recipe. I especially like this since it is not fried, tasty and a healthy salad which I like to skip a meal and eat this instead.
In a mixing bowl take 3 cups of bean sprouts and set aside.
Cut carrots and beets into thin strips and add to bean sprouts. Chop cilantro and green chilies finely and add to the bowl.
Dry roast 1/3 cup of peanuts without oil and mix it in.
Add I tsp of black sesame oil, salt, pepper powder, lime juice and set aside for 15 minutes.
Now take the rice paper wrapper (Available in all Chinese/Vietnamese grocery store) and follow the instructions on the wrapper to fold it.
Divide the salad into 10 equal parts or stuff in a handful at a time.
Most of the rice paper needs to be soaked in water for 2-3 minutes and put the stuffing in and roll it. Once put in water it becomes very soft and pliable.
Notes
Tips
Tastes best when served immediately after the salad is wrapped.
If planning to make for a party, make the stuffing ready and wrap it 30 minutes before or if wrapped at an earlier time, roll each wrap in saran wrap so that it does not stick to each other.
Be innovative and add vegetables and nuts as per your taste.
A healthy bean salad with an Indian twist is something that can bring you accolades at a party. This high-protein-packed salad brings with it the goodness of fresh and colorful veggies. Couscous adds to the fiber content of the salad while the minty yogurt gives it an Indian touch and that extra zing!, keeping the calories under count too. At times this can also serve a full meal on its own! The veggies for this salad are chosen such that you can make this salad ahead of time ( to lessen that last-minute hush) and it will not turn soggy/watery or have that oniony smell. What more can you ask from a simple salad recipe!
1 cup Kidney Beans (I used a mix of the dark and light variety)
1 cup finely cut veggies: red, green and yellow capsicum, boiled corn kernels, celery.
1/4 – 1/2 Cup couscous (as per your choice)
Lemon juice – to taste
For the Dressing:
1 Cup yogurt (I used Greek style Yoghurt)
1 Cup fresh mint leaves
Handful of fresh coriander leaves
Chopped tomato – half
Garlic cloves and ginger – to taste (optional)
Chaat masala, salt, black salt, red chili powder, black pepper powder, green mango powder, anardana powder – To taste.
For Garnishing and serving:
Fresh Coriander and mint leaves
Lettuce leaves
Some chopped capsicum, boiled corn etc.
Instructions
Method
Wash and soak kidney beans overnight in sufficient water. Pressure cook or boil them till cooked. The beans should retain the shape and should be well cooked. Set aside for cooling.
Wash and drain cous cous properly. Add enough warm water to soak it and leave aside for 10-15 minutes.
Grind together mint leaves, coriander, and garlic, ginger, chopped tomato, all spices for the dressing. You can add green chilies if you like your salad hot.
Mix the above with hung yoghurt. Make sure the yoghurt is thick as we do not want the salad to turn watery.
In a big bowl, add the boiled beans (just press them little so that they open up a bit; this will help the dressing seep into the beans and impart them some flavor but make sure they still retain their shape). Now add cut vegetables and the minty yoghurt dressing and well.
Fork through the cous cous so that the grains separate. Add this to the salad bowl and give it a good mix. Finally add some lemon juice and mix. Do a taste test and adjust salt if needed.
For an eye catching presentation, serve a portion each on Lettuce leaves such that the leaf serves as a plate as well for individual serving! Sprinkle some cut veggies and mint and cilantro leaves!
Notes
Variations and tips:
If you have mint chutney on your menu with some starter, this salad is a must! Just mix green chutney and yogurt, throw in some more spices and Voila! You have the dressing ready in a jiffy.
Although capsicum and celery are enough to give a crunch, but still if you really do want to have onions, add them just before serving. It will look fresh as well as avoid that smell. Tomatoes are also grinded and not added directly as they tend to release water and the salad can’t be made ahead of time.
This can be made with only coriander if mint is not at hand. But adding mint makes it unique and so very flavorful! Try using dried mint instead but you will lose on the flavor.
Yogurt should not have extra water; else the salad will go runny.
Instead of yogurt, you can make a simple cream/sour cream dressing as well but that adds to the calorie count too!
You can use sprouted moong, moth instead of kidney beans but it tastes great with kidney beans; you will have to take my word for that.
You can use dried herbs as well like oregano, parsley or herb mixture of your choice. Options are endless!
Serving Options:
Serve it as a starter with corn chips.
It goes very well with Rice/Biryani or even bread or chapattis for that matter.
Use it as a noteworthy addition to your next scrumptious party menu.
My recipe for this month's contest is Crunchy Bean salad with beetroot and fruits. It is a fresh and healthysalad, and also very quick & easy to prepare. The fruit give this salad a sweet taste.
This healthful vegan soup is high in protein. Made with split Moong dal and flavored with hari cilantro chutney, moong dal soup is flavorful yet simple and easy to make.
1 cup split yellow Moong dal, washed (available in Indian grocery stores)
1 teaspoon salt
1/4 teaspoon turmeric (haldi)
3 cups water
Approximately 1/4 cup of Hari Cilantro Chutney
For the Seasoning
1 tablespoon oil
1/2teaspoon cumin seeds (jeera)
Pinch of asafetida (hing)
For the Garnish (optional)
1 tablespoon ginger, finely sliced
1/8 teaspoonsalt, adjust to taste
1 teaspoon lemon juice
Instructions
Method
Wash the dal several times, until the water becomes almost clear.
In a medium pot combine the moong dal, turmeric, salt, and water. Cook over medium-high heat until it starts to boil. Remove the frothy foam that accumulates on the surface as the dal cooks.
Lower the heat to medium and cook for 15 to 20 minutes, until completely cooked and a little mushy. Stir occasionally and add more water if needed. Turn off the heat.
Puree the dal using a hand blender or regular blender. If needed, adjust the thickness of the dal by adding more boiled water. Mix well. The dal will thicken as it cools.
Add hari cilantro chutney to suit your taste. The chutney gives the soup a fresh green appearance and a tangy flavor.
Seasoning
Heat the oil in a small saucepan. Add cumin seeds and wait until the seeds crack. Add asafetida and turn off the heat.
Pour the mixture over the cooked soup.
Garnish (optional)
Combine the ginger, salt and lemon juice. Marinate for at least a half hour.
Garnish with a few slices of marinated ginger.
Marinated ginger can be refrigerated for up to a week.
Notes
Time-saving Tip:To save time you may use a pressure cooker, as follows.
In a pressure cooker add Moong dal, turmeric, salt, and water. Close the cooker.
Cook over medium-high heat until it starts to steam. Lower the heat to medium and cook for 5 more minutes.
Turn off the heat and let the steam escape before you open the pressure cooker.
Puree the dal using a hand blender or regular blender. If needed, adjust the dal to your desired consistency by adding more boiled water. Mix well.
Add “Hari Cilantro Chutney” according to your taste. The chutney will give a fresh green look to the soup and have a tangy flavor.
Moong dal soup is a nutritious dish made from split mung beans, also known as moong dal. It is suitable for individuals with diabetes as it has a low glycemic index, meaning it doesn’t cause a rapid spike in blood sugar levels. Additionally, it is gluten-free, making it safe for those with gluten sensitivities or celiac disease.
The soup is high in protein due to the lentils, making it a filling and satisfying meal option. It is also low in fat, which can be beneficial for those looking to manage their weight or reduce their fat intake.
Moong dal soup is often prepared as a vegan dish, as it typically does not contain any animal products. It can be served as a standalone soup or paired with salads for a wholesome and nutritious meal. Overall, it’s a healthy option that aligns with various dietary preferences and requirements.
Moong dal soup is a comforting and nutritious dish that is popular in Indian cuisine. Made from split mung beans, this soup is not only delicious but also packed with protein, fibre, and essential nutrients. In this easy moong dal soup recipe, we’ll guide you through the process of making a flavorful and hearty soup that is perfect for any occasion.
Easy Moong Dal Soup: A Cozy and Flavorful Treat
This recipe guides you through making a delicious and comforting moong dal soup, perfect for a quick and nourishing meal. Moong dal, also known as split mung beans, cooks quickly and offers a satisfying protein punch. Let’s get started!
Prep Work (15 minutes): Clean the Dal: Rinse the moong dal thoroughly under cold running water to remove any dust or debris. Soaking the dal for 30 minutes to 1 hour is optional, but it helps them cook faster and become more tender.
Flavor Builders: While the dal soaks (or if you choose to skip soaking), chop up some fresh ginger for that warming aroma. You can also add diced tomatoes and green chilies for a touch of sweetness and heat, depending on your preference.
Cooking the Soup (30-40 minutes): Sautéing the Aromatics: Heat oil or ghee in a pot over medium heat. Once hot, add the chopped ginger and cook for a few minutes until fragrant. This fragrant base will form the foundation of your soup’s flavor.
Spice Up Your Life: Now comes the magic! Add ground cumin, coriander, turmeric, and a pinch of asafoetida (if using) to the pot with the ginger. Stir everything well to coat the aromatics in the spices. Let them sizzle for a bit, releasing their wonderful aromas. Feel free to adjust the spice quantities based on your taste preference.
Simmering the Dal: Add the soaked (or unsoaked) moong dal to the pot and stir to combine it with the flavorful spice mixture. Next, pour in enough water or vegetable broth to cover the dal completely. Bring the mixture to a boil, then reduce heat and simmer gently. Let it simmer until the dal is tender and cooked through.
Creamy Option (optional, 5-10 minutes): Smooth Operator (Optional): If you prefer a creamy soup, let it cool slightly. Then, use an immersion blender or a regular blender (in batches) to achieve a smooth and velvety texture. Blend until you reach your desired consistency.
Final Touches (5 minutes): Season to Perfection: Now’s the time to adjust the taste! Add salt and a squeeze of lemon juice (optional) to balance the flavors. You can also add more spices if needed.
Fresh Finish: Garnish your soup with freshly chopped cilantro leaves for a pop of color and a refreshing touch.
Serving Up Warmth (enjoy!):
Ladle and Enjoy: Ladle the hot soup into serving bowls and garnish with additional cilantro, if desired. Pair your comforting bowl of moong dal soup with crusty bread, naan, or rice for a complete and satisfying meal. Enjoy this nourishing and delicious soup anytime you need a warm hug in a bowl!
Tips for Making the Perfect Moong Dal Soup:
Soaking the moong dal helps reduce cooking time and improves texture.
Experiment with different spices and seasonings to customize the flavor of the soup to your liking.
For added richness, you can stir in a spoonful of coconut milk or cream towards the end of cooking.
If you prefer a chunkier soup, you can skip blending and leave some of the dal intact.
Variations of Moong Dal Soup:
Vegetable Moong Dal Soup: Add diced carrots, peas, and spinach for a hearty and nutritious twist.
Spicy Moong Dal Soup: Increase the amount of green chilies or add red chili powder for extra heat.
Coconut Moong Dal Soup: Stir in coconut milk for a creamy and indulgent flavor.
Benefits of Including Moong Dal Soup in Your Diet:
High in Protein: Moong dal is an excellent source of plant-based protein, making it ideal for vegetarians and vegans.
Rich in Fiber: The fiber content in moong dal aids digestion and helps maintain a healthy gut.
Low in Fat: Moong dal soup is low in fat and cholesterol, making it a heart-healthy option for all.
Frequently Asked Questions (FAQs) about Moong Dal Soup:
Q: Can I use other lentils instead of moong dal?
A: Yes, you can substitute other lentils such as masoor dal or red lentils for moong dal in this recipe.
Q: Can I make moong dal soup in advance?
A: Yes, you can make the soup ahead of time and store it in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.
Q: Is moong dal soup gluten-free?
A: Yes, moong dal soup is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
For more delicious Indian soup recipes, visit Manjula’s Kitchen. Explore a variety of vegetarian soups, appetizers, main courses, and desserts to delight your taste buds and impress your family and friends.
1/2 cup of green string beans, sliced ½ inch pieces
1 cup of celery, sliced in ½ inch pieces
3 medium size tomatoes cut into 8 pieces
About ½ inch ginger thin sliced
1½ teaspoon salt
1/2 teaspoon turmeric (haldi)
1/2 teaspoon black pepper
Chaunk (seasoning):
2 tablespoon clarified butter (ghee) or 2 tablespoons oil
1/2 teaspoon cumin seed (jeera)
1/2 teaspoon garam masala
Half a lemon
Instructions
Method:
Wash lentils and soak in 2 cups of water for 1 hour or longer. Once soaked, the lentils should be about double in volume.
Heat 4 cups of water in a pressure cooker on medium high heat. Next add soaked lentils, salt, turmeric, black pepper, ginger, carrots, green beans, celery, and tomatoes.
Close the pressure cooker and put the weight on (or seal the exhaust).
As the pressure cooker starts steaming turn the heat down to medium and cook for about 6 minutes.
Turn off the heat and wait until the steam has stopped before opening the pressure cooker.
Mix dal well, if dal is thick add more boiling water and make the consistency as you desire. Soup should be chunky.
Chaunk (seasoning):
For seasoning (chaunk) heat the butter in a small saucepan, add cumin seeds and wait until cumin seed crack. Then pour it over the soup.
Add garam masala to the soup and mix it well.
Before serving squeeze, a few drops of lemon juice.
Lentil Vegetable Soup is a nutritious and hearty dish that combines lentils with various vegetables to create a flavorful and satisfying meal. It is suitable for individuals with diabetes, as it is low in cholesterol, low in fat, and gluten-free. Additionally, it is high in protein, making it a great option for those looking to increase their protein intake. This soup is perfect for winter months and can be easily packed into lunch boxes for a nutritious meal on the go. It is a wholesome option for anyone looking for a healthy and filling soup or salad option.
Lentil Vegetable Soup is a comforting and nutritious dish that is perfect for chilly days or whenever you’re craving a hearty meal. Packed with protein-rich lentils and a variety of colorful vegetables, this soup is not only delicious but also easy to make. In this recipe, we’ll show you how to make red lentil vegetable soup step by step, so you can enjoy its warmth and goodness at home.
Step 1: Gathering Ingredients:
To begin making Lentil Vegetable Soup, gather all the necessary ingredients. You’ll need red lentils, mixed vegetables such as carrots, celery, and bell peppers, along with tomatoes. Having all the ingredients prepared and ready will make the cooking process smoother and more efficient.
Step 2: Preparation of Vegetables:
Start by washing and chopping the vegetables for the soup. Dice the carrots, celery, and bell peppers into small, bite-sized pieces. Finely chop tomatoes, mince and dice the tomatoes. Preparing the vegetables in advance ensures that they cook evenly and helps to build layers of flavor in the soup.
Step 3: Sauteing Aromatics:
In a large pot or Dutch oven, heat olive oil over medium heat. Then, add the minced and cook for another minute until aromatic. The combination forms the base of the soup and adds depth of flavor.
Step 4: Adding Vegetables and Lentils:
Once the aromatics are sautéed, add the chopped vegetables to the pot. Stir well to coat the vegetables with mixture. Then, add the rinsed red lentils to the pot along with vegetable broth or water. Stir everything together and bring the soup to a gentle simmer.
Step 5: Simmering the Soup:
Let the Lentil Vegetable Soup simmer over medium-low heat for about 20-25 minutes, or until the lentils and vegetables are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot. The soup will thicken as it cooks, creating a hearty and satisfying texture.
Step 6: Seasoning and Adjustments:
Once the soup is cooked through, season it with salt, pepper, and any other desired herbs or spices such as thyme, oregano, or bay leaves. Taste and adjust the seasoning according to your preference. You can also add a splash of lemon juice for a hint of acidity and brightness.
Step 7: Finishing Touches:
Before serving, garnish the Lentil Vegetable Soup with freshly chopped parsley or cilantro for a pop of color and freshness. Ladle the hot soup into bowls and serve with crusty bread or crackers for a complete meal. This hearty and nutritious soup is sure to warm you up from the inside out.
Tips for Making the Best Lentil Vegetable Soup:
Use Fresh Ingredients: Fresh vegetables and herbs will give the soup the best flavor and texture.
Don’t Overcook Lentils: Be careful not to overcook the lentils, as they can become mushy. Cook until they are tender but still hold their shape.
Adjust Consistency: If the soup is too thick, you can thin it out with more vegetable broth or water. If it’s too thin, let it simmer for longer to reduce and thicken.
Variations of Lentil Vegetable Soup:
Curried Lentil Vegetable Soup: Add curry powder or paste to the soup for a spicy and aromatic twist.
Coconut Lentil Vegetable Soup: Stir in coconut milk for a creamy and indulgent flavor.
Italian Lentil Vegetable Soup: Add diced tomatoes, cannellini beans, and Italian herbs such as basil and rosemary for an Italian-inspired version of the soup.
Benefits of Including Lentil Vegetable Soup in Your Diet:
Rich in Protein: Lentils are a great source of plant-based protein, making this soup a filling and satisfying meal.
Loaded with Fiber: Both lentils and vegetables are high in fiber, which promotes digestive health and helps keep you feeling full and satisfied.
Packed with Vitamins and Minerals: Lentil Vegetable Soup is packed with essential nutrients such as vitamin C, vitamin A, iron, and potassium, contributing to overall health and well-being.
Frequently Asked Questions (FAQs) about Lentil Vegetable Soup:
Q: Can I freeze Lentil Vegetable Soup?
A: Yes, Lentil Vegetable Soup freezes well. Let it cool completely before transferring to freezer-safe containers. Thaw in the refrigerator overnight before reheating.
Q: Can I use other types of lentils in this soup?
A: Yes, you can use other varieties of lentils such as green lentils or brown lentils if you prefer. Keep in mind that cooking times may vary.
Q: Is Lentil Vegetable Soup gluten-free?
A: Yes, Lentil Vegetable Soup is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
For more delicious soup recipes, visit Manjula’s Kitchen. Explore a variety of vegetarian soups, including lentil soups, vegetable soups, and more, to warm up your soul and tantalize your taste buds.
Sprout lentil (dal)salad is a colorful, refreshing, nourishing dish, a good source of protein and calcium. This salad can be served as a light lunch. This is an easy recipe to prepare.
Mix all the salad dressing ingredients together. Set aside.
Cook the sprouts with salt and ¼ cup water in a saucepan. Bring it to a boil and cook two minutes. Cover the pan for three to four minutes. Drain off any liquid.
Let the sprouts cool to room temperature and add the dressing.
In a serving dish arrange tomatoes, cucumber, and oranges. Top with the spiced sprouts.
Garnish with cilantro and green chili.
Notes
How to make sproutsSoak the whole moong ten to twelve hours in four parts water. (Soaking will double the volume of the moong).Line a colander from the moong and loosely wrap the beans in the muslin cloth. Store the soaked beans in a warm dark place for a day or two (a closed, unheated oven, for example, or on the countertop covered with a heavy cloth) until sprouted.SuggestionsSprouts can be refrigerated for four to five days.Sprouts salad makes a good lunch to take to the office or school.
