• Choose a category
• All
• Classic-Fiction

Calories: 76; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 12 g; Protein: 4 g; Fiber: 3 g;

Sodium: 225 mg

GF, LF

Curried Potato Soup

Aloo-Tamatar Soup

PREP: 10 minutes

COOK: 20 minutes

MAKES: 6 servings

SERVING SIZE : 1 cup

This is not your typical creamy potato soup. It is very low in fat and full of flavor. I grew up eating potato curry that was very watered down, for my dad loved to drink just the broth. Now, I just make it like a soup. I love to pack this for lunch, to accompany a sandwich.

2 medium potatoes (about 2 cups)

1 tablespoon canola or vegetable oil

2 tablespoons tomato sauce

½ teaspoon ground cumin

¼ teaspoon turmeric

1 teaspoon ginger, peeled and grated

2 teaspoons ground coriander

¼ teaspoon black pepper

4 cups water

¾ teaspoon salt

½ teaspoon garam masala (page 24)

1 tablespoon lemon or lime juice

1 tablespoon cilantro, chopped

1. Peel and wash potatoes. Cut into 1-inch pieces. Set aside.

2. Heat oil in a heavy saucepan over medium-high heat. Add potatoes, tomato sauce, cumin, turmeric, ginger, coriander, and black pepper. Stir for 2 to 3 minutes, coating the potatoes with spices.

3. Add water and salt. Bring to a boil. Reduce heat, cover with a lid, and simmer for 10 to 15 minutes. The potatoes should be tender and easily fall apart. Using the back of a spoon, break up some of the potato pieces. This will help the soup thicken.

4. Add the 2 remaining cups of water. Bring to a boil. Simmer for an additional 5 minutes. Stir in the garam masala and lemon juice.

5. Serve hot. Garnish with cilantro.

NUTRITION INFORMATION PER SERVING:

Calories: 77; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 13 g; Protein: 2 g; Fiber: 2 g;

Sodium: 323 mg

GF, LF

Mango Soup

Aam Soup

PREP: 10 minutes

COOK: 15 minutes

MAKES : 6 servings

SERVING SIZE : ¾ cup

In the summer, when mangoes are at their peak of flavor, my mom made this mango dish with paratha. Soft, plain parathas dipped in sweet-and-sour mango curry are heavenly. With the increased availability of mangoes, it’s now possible to make this dish year-round.

½ pound (2-3) ripe mangoes

4 cups water, divided

1 tablespoon canola or vegetable oil

1 teaspoon cumin seeds

½ teaspoon turmeric

½ teaspoon salt

½ tablespoon ground coriander

¼-½ teaspoon cayenne pepper

1 teaspoon lemon or lime juice

1 tablespoon sugar

½ teaspoon garam masala (page 24)

2 tablespoons cilantro, chopped

1. Peel and chop half of 1 mango into ¼ -inch pieces (about ½ cup) for garnish. Set aside.

2. Peel and slice the remaining mangoes, removing all the pulp from the pit. Discard the mango pits.

3. Add the mango slices and 2 cups of water in a blender jar and blend thoroughly. Strain the juice and discard the fibrous pulp, if any.

4. In a medium skillet, heat oil on medium-high heat. Add the cumin seeds and fry for a few seconds until golden brown. Add the mango juice and remaining 2 cups of water.

5. Add turmeric, salt, coriander, and cayenne pepper. Bring to a boil, reduce heat, and simmer for 7 to 8 minutes.

6. Add the lemon juice, sugar, and garam masala.

7. Serve hot. Garnish with cilantro and chopped mango.

NUTRITION INFORMATION PER SERVING:

Calories: 53; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 9 g; Protein: 0 g; Fiber: 1 g;

Sodium: 195 mg

GF, LF

Lentil-Vegetable Soup

Masoor-Subji Soup

PREP: 10 minutes

COOK: 30 minutes

MAKES: 8 servings

SERVING SIZE: ¾ cup

The mild seasoning of basil and pepper brings out the flavor of lentils. Use canned lentils for a quick and hearty soup. Serve with crusty bread or a rice pilaf.

2 tablespoons olive oil

1 cup onion, chopped into ½-inch pieces

1 teaspoon ginger, peeled and grated

1 teaspoon garlic, finely chopped

2 cups tomatoes, chopped

4 cups water

2 (16-ounce) cans lentils, drained, or 3 cups

cooked lentils

1 cup carrots, diced into ½-inch pieces

2 cups cabbage, finely chopped

1 teaspoon salt

¼-½ teaspoon black pepper, to taste

2 tablespoons fresh basil (or holy basil, tulsi),

chopped,