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.