Vegetable-Lentil Low Cal
Soup
To a foodie like me the word
‘low-cal’ brings to mind the words tasteless, insipid and ‘NO’. When I tried
this soup I was proved totally wrong. Here’s a low cal soup recipe that’s truly
yummy but don’t take my word for it. Give it a shot and check it out for
yourself. It’s healthy and it fills you up when you’re on a diet. A soup-stick
or two with it turns it into a full meal. I kid you not!!
Ingredients:
2 tablespoons split red
lentil/orange masoor dal, wash and soak for 20 minutes
1 small 2” aubergine/egg
plant/baingan, chopped into 4 pieces
2 inch piece bottle gourd/dodhi,
chopped into 6 pieces
½ - 1 carrot, peeled and
chopped
2 spinach leaves, washed and
roughly torn into 2-3 pieces
½ -1 green chili, chop into
two pieces
1 onion, roughly chopped
1 tomato, roughly chopped
2 cloves garlic
1/8th teaspoon
mustard seeds
1/8th teaspoon
cumin seeds
3 curry leaves
Salt, to taste
Pepper powder, to taste
Few sprigs coriander leaves,
finely chopped
Lime juice, to taste
(optional)
Method:
- Heat a pan and lightly dry roast the mustard,
cumin and curry leaves for a minute till a nice aroma rises. Do not burn
it.
- In a pressure cooked add the dal, aubergine,
bottle gourd, carrot, spinach leaves, green chili, onion, tomato, garlic, roasted
seed mixture and salt.
- Add 2 to 2½ cups of water and pressure cook for
2 whistles. Lower flame and cook for 2 more minutes and shut off the
stove.
- Open cooker when all the pressure releases and
when mixture is lukewarm, grind the soup in a grinder.
- Add pepper powder to taste and adjust salt if
needed. Reheat and add finely chopped coriander and lime juice (optional)
just before serving.
- Serve with baked croutons or soup sticks.
Chef Notes:
- You can add a piece of chicken to enhance the
flavor of the soup. I’m a hard-core non-vegetarian and yet I don’t feel
the need to add chicken because the soup by itself is so flavorsome and
delicious. If you do use chicken, please remember to remove the piece of
chicken before you grind the soup. Re-add it after you puree the soup.
- Instead of split red lentil/orange masoor dal you can also make this with split red gram/tur dal.
- You may share the direct blog-link of the recipe/s but do NOT publish my recipes and my photographs on any blog-site or website without my explicit consent or attempt to pass off my recipe/s as your own. You will be held accountable for plagiarism.
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