Helen's Healthy Recipes

Indian Mixed Vegetable Soup

This recipe was inspired by James Peterson, Splendid Soups, page 224-226

The Bean Puree Base:

1 cup red lentils
1 medium onion diced
4 garlic cloves crushed
1 tsp grated fresh ginger
1/2 tsp ground turmeric
1 tsp ground cumin
1-1/2 TBSP ground coriander
1 cup drained seeded canned tomatoes
6 curry leaves (optional)
5 cups water

The Vegetables
2 cups trimmed vegetables, alone or in combination:
   Yukon potatoes, peeled and cut in 1 inch cubes (20 minutes cooking time)
   carrots, cut into 1/2 inch lengths (20 minutes cooking time)
   eggplant, peeled and cut into 1 inch dice (15 minutes cooking time)
   squash, sliced or cut into 1 inch dice (10 minutes cooking time)
   zucchini, sliced (10 minutes cooking time)
   cauliflower, 1 inch wide florets (10 minutes cooking time)
   mushroom, whole or quartered (5 minutes cooking time)
   peas, frozen ( 1 minute)   fresh (5-10)
   green beans, cut in 1 inch length pre-cooked until slightly soft (2 additional minutes)
   spinach leaves (1 minute cooking time)

The recipe calls to add ghee (a clarified butter).  I do not add this fat to my healthy soup.

Finish with fresh Cilantro on the soup.

Rinse the legumes and combine them with the rest of the ingredients for the bean puree base in a 4-quart pot.   Bring mixture to a slow simmer and cover pot.  Simmer gently until legumes are completely soft, depending on the type of bean or lentil, from 30 minutes to 2 hours.

  Puree the mixture in a blender or use an immersion blender.  Season the puree to taste with pepper.  Bring the puree back to a simmer and add the vegetables in the order of their cooking times.  Potatoes  and carrots first, then 5 minutes later, eggplant, then 5 minutes later squash, zucchini, cauliflower, 5 minutes later mushrooms, then last peas and spinach.

Eat or Freeze.  

When ready to serve, add fresh Cilantro and additional cumin, pepper as desired.  Yogurt or coconut milk can be added as well.