The monsoon brings cooler weather and relief from the summer heat, but it can also be a season when seasonal infections become more common. While no single food can “boost” immunity overnight, a nourishing,
balanced diet can support the body’s normal immune function.
Traditional Indian kitchens have plenty of comforting, flavourful soups and broths that are packed with vegetables, spices, lentils and herbs. From peppery rasam to wholesome dal-based soups, these recipes are easy to make and perfect for sipping on a rainy day. Here are 7 traditional Indian soups to try this monsoon:
Rasam
A staple in South Indian cuisine, rasam is a light, tangy and peppery soup traditionally made with tomatoes, tamarind, curry leaves, cumin, black pepper, garlic and coriander. Black pepper and cumin add warmth and flavour, while tomatoes provide vitamin C and other antioxidants. To make it, cook tomatoes with tamarind water, spices and rasam powder, then temper the mixture with mustard seeds, curry leaves and dried red chillies. Serve it warm on its own or with rice.
Moong Dal Shorba
Light yet filling, moong dal shorba is a simple lentil soup that can provide protein, fibre and several micronutrients. Moong dal is also relatively easy to digest, making this a comforting option when you want something nourishing without a heavy meal. Cook yellow moong dal until soft and blend or whisk it into a smooth consistency. Add cumin, turmeric, black pepper, ginger and coriander, then simmer everything together and finish with a light tempering.
Mulligatawny Soup
Mulligatawny soup has roots in South Indian cuisine and gets its name from the Tamil words for pepper and water. Traditionally prepared with lentils, vegetables and warming spices, it can be a wholesome source of protein, fibre and plant-based nutrients. A simple version can be made by cooking lentils with carrots, onions, tomatoes, ginger, garlic, turmeric, cumin and pepper. Blend until smooth or leave it slightly chunky, depending on your preference.
Kadhi
While kadhi is often served with rice, its thin, yoghurt-based consistency also makes it similar to a comforting soup. Made using yoghurt, gram flour and spices, it provides protein and calcium from the dairy ingredients, while spices such as turmeric, cumin and ginger add flavour and antioxidants. Whisk yoghurt with besan and water, then simmer it gently with turmeric, ginger and salt. Finish with a tempering of cumin or mustard seeds, curry leaves and dried red chillies.
Dal Pani
A simple traditional preparation, dal pani is essentially the nourishing liquid left after cooking lentils, often seasoned with turmeric, cumin, garlic and other spices. It is light but can provide some protein and micronutrients, depending on how it is prepared. To make it, pressure-cook or boil dal with turmeric until soft, then add extra water to create a thinner consistency. Finish with a tempering of ghee or oil, cumin, garlic and other preferred spices.
Vegetable Shorba
A warm vegetable shorba is an easy way to combine several nutrient-rich ingredients in one bowl. Depending on the recipe, it can include carrots, tomatoes, spinach, bottle gourd, pumpkin, beans and other seasonal vegetables, providing fibre, vitamins and antioxidants. Sauté the vegetables lightly with ginger, garlic and whole spices, then simmer them in water or vegetable stock until tender. Blend the mixture for a smooth soup or keep the vegetables chunky for more texture.
