Creamy Sweet potato & Coriander Soup

Sweet potato is a rarely used vegetable in many kitchens. Hailing from south of India, I have so far tasted only sweet potato palya. 

This is how I include sweet potato in my diet. I simply cook the vegetable. Peel off skin and sprinkle chaat masala, specially the kala chaat masala that my Delhi friend once gave me. Sometimes, I add the sweet potato puree to Kheer where ground coconut is added. I once made sweet potato puran poli.

Sadly, this nutritious vegetable is not commonly used in south India. To incorporate this nutrition rich vegetable, I try my best to create new dishes and this is one of them. Here, I prepared a soup where I coupled the nutty flavor of sweet potato with the flavors of the south - coriander and ginger. Obviously, this combination beat the flavor of sweet potato which is a good news to many people who have not developed a taste for sweet potato and still want to include that in their diet. Here is the recipe.

Ingredients:

Sweet potato - 200 gms preferably organic

Red onion - 1 large

Fresh ginger - 1 inch

Coriander leaves - handful

Salt as required

Peppercorn - crushed or powdered - 1 teaspoon

Oil or Butter - 1 tablespoon

Milk - 1 cup

Method:

Pressure cook the sweet potato and peel off skin. Keep it aside.

Chop onion length wise.

Peel off ginger skin and wash well.

Wash the coriander leaves.

Keep aside 2 sprigs of coriander leaves for garnishing and grind the remaining leaves with ginger with just enough water.

Heat oil/butter in a kadai in medium heat.

Fry the onions until its tender. Keep aside a tablespoon of this onion for garnishing.

Now, pour the ground coriander and fry for a minute.

Add salt as required.

When its cooking, add the cooked sweet potato to the blender and grind with 1 cup water until the sweet potato becomes a smooth paste.

Add this to the boiling coriander and mix well.

Add peppercorn - crushed or powdered.

Allow the content to come to a boil.

Meanwhile, pour one cup milk into the blender and shake well.

When the soup comes to a boil, turn off heat and gently pour the milk and mix well.

This healthy soup is ready to be served. Garnish with fried onions and coriander leaves before serving.

This soup can be served cold too.

Regular milk can be substituted with coconut milk for an enhanced flavor.

Spicy Moong dal Soup/Curry

Soup or curry, enjoy how ever you want it, this is one amazing dish that is healthy, filling and guilt free. Coming to the recipe, I have used only half a cup dry split (green) moong dal with onion and tomato base, flavored with the kitchen king masala. I used my prestige kadai pressure cooker for quick cooking. Here's the recipe. (Look for alternate recipe without kadai pressure in the end of this post).

Ingredients:

Split green moong dal - half cup

Red onion - 1 large (optional)

Diced tomato - 1 can

(or 4 or 5 red ripe roma tomatoes)

Oil for seasoning - 1 teaspoon

Cumin seeds - 1 teaspoon

Dhania powder - 1 teaspoon

Kitchen king Masala ( MDH brand ) - 2 teaspoons

(or Red chilli powder - 2 teaspoons)

Turmeric powder - quarter teaspoon

Asafoetida powder - 1 pinch

Salt as required

Water - 4 cups

Coriander leaves for garnish

Method:

Chop the onions. Dice the roma tomatoes if canned diced tomato is not used. Keep it aside.

Heat oil in the kadai pressure cooker and add the cumin. Then, add onion and sauté for a couple of minutes. 

Add the diced tomatoes and allow it to cook. Stir occasionally. 

When the content is heated add the kitchen king masala, salt, turmeric and asafoetida powder. 

Wash and add the moong dal. 

Pour 4 cups water and pressure cook for minimum 5 whistles or until the moong dal is cooked. The dal should get mushy (over cooked).

Garnish with coriander leaves.

The yield is approximately four and half cups.

You can enjoy this as soup or curry for rotis/rice.

If you want to use this as curry for rotis or rice, you can add ginger/garlic paste while tomato is cooking.

Alternate recipe if you don't have a kadai pressure cooker:

Cook the moong dal separately with 3 cups water.

Heat oil in the kadai pressure cooker and add the cumin. Then, add onion and sauté for a couple of minutes. 

Add the diced tomatoes and allow it to cook. Stir occasionally. 

When the content is heated add the kitchen king masala, dhania powder, salt, turmeric and asafoetida powder. 

When the tomato is well cooked, add the cooked moong dal and stir well.

Garnish with coirander leaves.

This recipe is my contribution to 'The legume love affair' hosted in Siri's corner.

Simple delectable Tomato soup

My today's lunch menu was simple and delicious. Tomato soup and bread. A can of diced tomato, an onion and few spices can be turned into one delectable delight - 'tomato soup' that is simple, homemade and fresh. Most of the tomato soup recipes are similar. The spices/herbs we add to it  makes all the difference. This recipe with Indian spices and herbs, is so simple and easy to prepare. Here's the recipe.

Ingredients:

Diced tomato - 1 can (28 oz)

(or use 5 to 6 large, not so sour tomatoes)

Red onion - 1 medium

Bay leaves - 3

Garlic cloves - 3

Water - 2 cups

Butter - 1 teaspoon

Turmeric powder - a pinch

Asafoetida powder - a pinch

Cumin powder - half teaspoon

Dhania powder - half teaspoon

Red chilli powder - half teaspoon (optional)

Crushed peppercorn - quarter teaspoon

Salt as required

Butter and cilantro(coriander leaves) for garnish

Method:

Chop the onions and dice the tomatoes.

Heat a teaspoon of butter in a kadai and add the bay leaves, garlic and chopped onions.

When the onions turn light brown, add the tomatoes and pour water. 

Cook covered for 15 minutes or pressure cook for 2 whistles.

When it cools down, fish out the bay leaves and grind the content.

Allow the ground content to boil in low heat.

Add the turmeric, asafoetida, red chilli, dhania and cumin powders, crushed peppercorn and salt. Mix well. You can omit red chilli powder if you do not wish to have a spicy soup.

Allow it to boil for another 5 minutes in low heat. Stir occasionally.

The soup is ready. Enjoy the soup garnished with a dash of butter and 2 sprigs of cilantro.


If the tomato is too sour, adding cooked carrot pulp (cooked and mashed carrots) will beat the sourness in the the soup and will enhance the flavor as well.


TIPS: 

1. If you do not want the tomato seeds or the peels in the soup, strain the ground content and allow it to boil. If you use peeled diced tomato can, this procedure won't be necessary.

2. If you use the peeled diced tomato can, you can add a handful of split moong dal or masoor dal before cooking the tomato. In that case, add a little more water. This will boost the protein and also will make the soup filling.

3. If you are following the straining method, you can add a cup of cooked split moong dal or masoor dal for a protein boost after the tomato is ground and strained.


4. Blanch the tomatoes first and then use it. This way, you don't have to strain the pulp.

5. Soup with bread, croutons and/or soup sticks make it more appetizing. 

Healthy tomato spring onion moong soup

Here is one simple and healthy soup with tomatoes, green onions and the moong dal. It is so delicious and filling too and a great soup for weight watchers. This dish can be had both as a soup as well as a side dish for chapathis. Before I head to the recipe, I would like to share the nutrition facts about the few key ingredients used in this recipe. Just googled for the nutrition information and found tons of sites that speak about the nutrition facts of these ingredients.

Tomato:
Source: www.lifeplusvitamins.com

Tomatoes are lipophilic, which means their nutritional value is increased by being cooked in some fat.

Cooked tomatoes may be more beneficial to your health than raw tomatoes.

Tomatoes are rich in vitamins (A, C Calcium) and fiber.

Tomatoes are rich the antioxidant Lycopene.

Green onion / Spring onion:

Source: www.oceanmist.com

Green Onions are a great source of vitamin A.

Research has shown eating Onions may result in a number of health benefits, including lower blood pressure and cholesterol levels.

Onions also contain a substance that prevents the formation of blood clots.

Green Onions are also a good source of vitamin C (providing 15 percent of the daily requirement); iron (10 percent), and calcium and fiber (six percent).

Mung / Moong bean:

Source: www.answers.com

Whole or split seed of Vigna radiata (Phaseolus aureus, P. radiatus), green gram. A 150-g portion is a rich source of folate, copper, and selenium

a good source of vitamin B6, iron, and zinc

a source of protein and vitamin B1

provides 3g of dietary fibre; supplies 90kcal (380kJ)

Ingredients:

Tomatoes (red ripe juicy) - 3 large

Green onions - 2 bunches

Moong dal (split green gram) - half cup

Water - 3 to 4 cups

Turmeric powder - quarter teaspoon

Ground pepper - quarter teaspoon

Oil or butter for seasoning - 1 tablespoon

Salt as required

Masala powder - half teaspoon (garam masala or any masala of your choice. I used tandoori masala powder)

Note: you can substitue or add vegetables like broccoli, carrot, green beans to this soup.

Method:

Blanch the tomatoes: Boil water and add the tomatoes. After a few minutes the skin will peel off. Drain water and cool it. Remove the skin completely. Mash using a masher or grind without adding water.

Chop the green onions: cut and separate the green part and the white bulb. Chop the green part finely and keep separately. Cut the ends in the white onion bulbs and chop finely. Keep it side.

Wash the split green gram (split green moong dal).

Heat oil or butter in a heavy bottomed kadai and add the chopped white onion bulbs.

Fry for a minute and add the crushed or ground tomatoes.

Fry for a couple of minutes and add the washed split moong dal.

Add 3 to 4 cups water and stir gently.

Allow the content to boil partially closed. When you see bubbles, add the turmeric powder, salt, black pepper powder, and the masala powder of your choice.

Let the content cook until the dal is mushy and is well blended with the tomatoes and spices.

Stir occasionally while it is cooking.

Now add the chopped green part of the green onions. Stir and let it cook for a couple of minutes.

Turn down the heat and serve warm.

It makes a healthy soup or a good and healthy side dish for chapathis/rotis.

This soup is my entry to:

Eat healthy - Protein rich event hosted in Art of Indian cooking. Sangeeth, I have used moong dal which is protein rich. Thank you for hosting this event.

Monthly one dish event event hosted in Archana's kitchen. Archana, I have used tomatoes (vegetable) and green onions (leaf) in this soup. I have also used moong dal which is protein rich. Thank you for hosting this event.

Healthy cooking: event hosted in Fun and food for WIC - Be healthy of California. Mansi, all the key ingredients used in this soup is healthy and also very easy to prepare. Thank you for hosting this event.

Mixed Vegetable Minty Soup

Ingredients:

2 Cups Frozen Mixed Vegetable – Thawed OR 2 Cups diced Carrots, Peas, Corn, Beans, and Lima Beans

1 Medium Size Onion - Chopped

1/2 Cup Carrots - chopped

Mint Leaves - handful

1 Bat Leaf

1-Cup Milk

2 teaspoon Butter

Pepper

Salt

Method:

Heat Butter in a Kadai/Pressure Pan, add the Onions and Sauté. Add the Bay leaf and other Vegetables. Stir. Let the content heat up. Add just enough water to cover the vegetables. Add the Mint Leaves. Add little Salt and Stir. Pressure Cook for 10 minutes.

Let the Content Cool down.

Take the Bay leaf out and Grind the Vegetables along with the Stock to Soup Consistency.

Reheat the Soup, Add the Milk and Let it come to a Boil. Add Salt to taste and Pepper. Garnish with Mint Leaves or Cilantro and Serve Warm.

Cream of Tomato Soup

Ingredients:

Ripe Red Tomatoes – 8
Onion Medium Sized – 1
Baby Carrots – 6
Bay leaf – 1
Corn Flour – 1 teaspoon heaped
Milk – ¼ cup
Butter – 1 tablespoon
Salt, Pepper and Sugar.
Finely cut Coriander leaves for garnishing.

Method:

Blanch Tomatoes and chop it.

Dice Onions, and Carrots.

Heat ¾ tablespoon of butter in a Pressure Cooker or a Deep curved Frying Pan.

Add Bay leaf and then the Chopped Onions and Sauté and add the Carrots. Fry for a minute and add the Tomatoes.

Fry for few minutes and pour just enough water (may be ½ a cup) and cook covered till the Tomatoes become tender. (Pressure Cooking – 5 minutes).

When it cools down, remove the Bay Leaf and Grind it in a Blender.

Make a White Sauce by adding Corn flour to the Milk and whisking it.

Heat soup with salt and sugar till boiling point, in reduced heat stirring now and then.

Add White Sauce gradually to the Soup while Stirring.

Cook in reduced heat for a couple of minutes.

Serve hot with Pepper. Garnish with finely chopped Coriander leaves. Top it with the remaining Butter.

Note:

After adding the White Sauce, do not heat for a long time. Milk will curdle due to acidity of the Tomatoes. Always heat any soup in reduced heat only.