The Classic Tomato Shorba, Reimagined
There’s nothing quite like a classic tomato soup on a rainy day, and the Indian version, Tamatar Shorba, is lighter and spicier. To make it healthier, skip the excess cream and butter. Start by sautéing whole spices like cumin seeds, a small cinnamon
stick, and a bay leaf in a little oil. Add ginger and garlic, then add fresh, ripe tomatoes. Let this simmer until the tomatoes are soft, then blend into a smooth puree. For a protein boost and thicker consistency without using cornflour, some recipes suggest adding a teaspoon of besan (gram flour) at the start. Rich in Vitamin C and lycopene, this soup is an excellent immunity booster, perfect for fending off monsoon colds.
Protein-Packed Moong Dal Soup
Lentil soups are a staple in Indian households, and moong dal soup is one of the healthiest and easiest to digest. It's light on the stomach, making it ideal for the monsoon season when digestion can be sluggish. Moong dal is a powerhouse of plant-based protein, fibre, and essential minerals. To prepare, simply pressure cook yellow moong dal with turmeric and salt until soft. You can then make a simple tadka (tempering) of ghee, cumin seeds, garlic, and a pinch of asafoetida (hing) to pour over it. For extra flavour and nutrients, you can add finely chopped vegetables like carrots or spinach to the dal while it cooks. This soup keeps you full, supports muscle health, and helps stabilise blood sugar levels.
Immunity-Boosting Vegetable Clear Soup
A clear vegetable soup is like a warm hug in a bowl, packed with vitamins and minerals. It’s incredibly versatile—you can use any seasonal vegetables you have on hand, such as carrots, beans, cabbage, peas, and mushrooms. The key to a flavourful clear soup is the broth. Start by sautéing aromatics like ginger, garlic, and the white parts of spring onions. Add your chopped vegetables and stir-fry for a couple of minutes before adding water or vegetable stock. Season with salt and crushed black pepper. A final squeeze of lemon juice brightens up the flavours and adds a dose of Vitamin C. This low-calorie, high-fibre soup is hydrating and helps support your immune system naturally.
Tangy and Traditional South Indian Rasam
Rasam is a traditional South Indian soup renowned for its tangy, peppery flavour and incredible health benefits. It's a perfect remedy for a cold or sore throat, making it a monsoon essential. The base is usually tamarind juice, to which tomatoes, and a special blend of spices known as rasam powder, are added. Key ingredients like black pepper, cumin, and garlic are known for their digestive and anti-inflammatory properties. A final tempering of mustard seeds and curry leaves in ghee elevates the aroma and taste. You can drink it like a soup or have it with steamed rice. It's a light, watery soup that effectively clears congestion and warms you from the inside out.
Rustic Horse Gram (Kulath) Soup
Kulath, or horse gram, is a lesser-known superfood that has been a part of traditional Indian diets for centuries. This pulse is packed with protein, iron, and calcium. A soup made from horse gram is considered highly medicinal in Ayurveda, known to help with weight management, improve digestion, and even aid in preventing kidney stones. To make the soup, the kulath is boiled until soft, and the resulting water is used as the soup base. This flavourful liquid is then seasoned with spices like black pepper and garlic. The earthy, nutty flavour of the soup is deeply comforting. Given its high nutrient profile, kulath soup is an excellent way to boost immunity and stay warm.
