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Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida |
Tarla Dalal
06 December, 2024
Table of Content
The healthy Indian tomato soup is a perfect low-cal option for those who love a wholesome bowl of soup for meal.
To make healthy Indian tomato soup, combine 4 cups of water along with tomatoes and moong dal in a deep non-stick kadhai and cook on a medium flame for 8 to 10 minutes. Cool and blend. Heat the olive oil in a deep non-stick kadhai and add the tomato soup mixture, salt and pepper and bring to a boil. Your veg tomato soup without maida is ready.
Tomatoes are rich in folic acid, vitamin C and moong dal provides protein. Moong dal also cuts down the sharpness of tomatoes and gives this Indian tomato soup a velvety texture.
With just 1 tsp of olive oil for six servings, this veg tomato soup without maida is perfect for weight-watchers. Despite being ‘slim’, it is loaded with nutrients, especially vitamin A from the tomatoes and protein from the dal.
I would like to share with you some tips to make the perfect Indian tomato soup. 1. Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato puree or paste. 2. In a deep non-stick pan, heat the olive oil. Add the onions. This is added to add crunch if you do not wish to add you can always omit it.
If you love soups that are healthy, check out our collection of healthy soups.
Enjoy how to make Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | with detailed step by step photos and video below.
Tags
Preparation Time
5 Mins
Cooking Time
20 Mins
Total Time
25 Mins
Makes
6 servings
Ingredients
For Healthy Indian Tomato Soup
5 cups roughly chopped tomato
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tsp olive oil
1/2 cup finely chopped onion
salt and to taste
Method
- To make healthy indian tomato soup, combine 4 cups of water along with tomatoes and moong dal in a deep non-stick kadhai and cook on a medium flame for 8 to 10 minutes or till the tomatoes are soft, while stirring occasionally.
- Remove from the flame and keep aside to cool.
- Blend in a mixer to a smooth mixture. Do not strain and keep aside.
- Heat the olive oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 1-2 minutes or till they turn light brown in colour.
- Add the tomato mixture, salt, pepper and mix well.
- Bring to a boil, while stirring occasionally and simmer for 5 minutes.
- Serve the healthy indian tomato soup hot.
Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | Video by Tarla Dalal
Healthy Indian Tomato Soup recipe with step by step photos
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- A bowl of healthy soup with light salad tastes amazing with crunchy accompaniments. Here are some healthy accompaniments that you can serve with the Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | : See our collection of healthy veg soups, healthy clear soups and healthy low calorie soups.
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To make Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | take bright red, firm tomatoes, wash them and roughly cut them into chunks using a sharp knife.
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Wash the yellow moong dal well with water to remove any sort of dirt. Keep aside.
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Take a deep non-stick pan, add the tomatoes. Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato puree or paste.
Read about 13 amazing benefits of tomatoes.
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Add the yellow moong dal. See here for details of 7 amazing benefits of yellow moong dal.
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Add 4 cups of water and mix it well.
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Cook on a medium flame for 8 to 10 minutes or till the tomatoes are soft, while stirring in between.
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Once cooked, remove from the flame and keep aside to cool. After cooling the mixture completely, transfer into a mixer.
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Blend in a mixer to a smooth mixture. Do not strain and keep aside.
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In a deep non-stick pan, heat the olive oil. Add the onions. This is added to add crunch if you do not wish to add you can always omit it. Sauté on a medium flame for 1 to 2 minutes or till the they are soft and translucent.
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Add the tomato mixture.
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Add salt to taste.
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Also, add freshly ground black pepper to taste to Indian tomato soup | healthy tomato soup | veg tomato soup without maida |.
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Mix well and bring healthy tomato soup to a boil. Simmer for 5 minutes, while stirring occasionally.
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Serve the healthy tomato soup hot.
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- Garlic vegetable soup, Quick vegetable broth, Spinach and baby corn soup are some other healthy soup recipes.
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To make Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | take bright red, firm tomatoes, wash them and roughly cut them into chunks using a sharp knife.
-
-
Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato puree or paste.
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In a deep non-stick pan, heat the olive oil. Add the onions. This is added to add crunch if you do not wish to add you can always omit it.
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Blend in a mixer to a smooth mixture. Do not strain and keep aside.
-3-202550.webp)
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Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato puree or paste.
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Healthy Indian Tomato Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 91% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 26% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
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Healthy Indian Tomato Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
| Energy | 68 cal |
| Protein | 3.3 g |
| Carbohydrates | 10.9 g |
| Fiber | 3 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Sodium | 19.5 mg |
Click here to view Calories for Healthy Indian Tomato Soup
The Nutrient info is complete
neeraj
March 13, 2025, midnight
these method are very good , thanku
Tarla Dalal
March 13, 2025, midnight
Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Smrati Jain
March 13, 2025, midnight
Yum soup !!! Kids also loved it and very easy recipe !! Thank you !!! Could you please also post the si chi tomato kadi recipe ???
Tarla Dalal
March 13, 2025, midnight
Thank you for your feedback. Here is the recipe of tomato kadhi. https://www.tarladalal.com/tamatar-ki-kadhi--indian-cooking-1960r
shreya_the foodie
March 13, 2025, midnight
Perfect for cold winter nights! its rich and tangy!
n_katira
March 13, 2025, midnight
A 10/10 recipe. Tasty and nutritious without too many calories and fat.
Mruga D
March 13, 2025, midnight
very healthy recipe...and yet so creamy....i make this recipe often...
Foodie #613903
March 13, 2025, midnight
This one is really great. I just tried it, but insted of boiling the chopped tomatoes, firstly I crushed them in mixture and then boiled it by adding two cup of water. This will reduce the cooking time. I added mint and basil both. :) :D
urmila
March 13, 2025, midnight
Yellow moong dal should i cook it before or with tomatoes only it gets cooked?
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