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Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida |


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Healthy Indian Tomato Soup

Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | with 14 amazing images

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.

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Healthy Indian Tomato Soup recipe - How to make Healthy Indian Tomato Soup

Preparation Time:    Cooking Time:    Total Time:     6Makes 6 servings
Show me for servings

Ingredients

For Healthy Indian Tomato Soup
5 cups roughly chopped tomatoes
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tsp olive oil
1/2 cup finely chopped onions
salt and to taste
Method

For healthy indian tomato soup
    For healthy indian tomato soup
  1. 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.
  2. Remove from the flame and keep aside to cool.
  3. Blend in a mixer to a smooth mixture. Do not strain and keep aside.
  4. 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.
  5. Add the tomato mixture, salt, pepper and mix well.
  6. Bring to a boil, while stirring occasionally and simmer for 5 minutes.
  7. Serve the healthy indian tomato soup hot.

Healthy Tomato Soup (Low Calorie) Video by Tarla Dalal's Team

Healthy Indian Tomato Soup recipe with step by step photos

Healthy accompaniments for soup
  1. 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.   

For making the healthy tomato soup recipe
  1. 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.
  2. Wash the yellow moong dal well with water to remove any sort of dirt. Keep aside. 
  3. 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.   
  4. Add the yellow moong dal. See here for details of 7 amazing benefits of yellow moong dal.  
  5. Add 4 cups of water and mix it well.
  6. Cook on a medium flame for 8 to 10 minutes or till the tomatoes are soft, while stirring in between.
  7. Once cooked,  remove from the flame and keep aside to cool. After cooling the mixture completely, transfer into a mixer. 
  8. Blend in a mixer to a smooth mixture. Do not strain and keep aside.
  9. 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.
  10. Add the tomato mixture.
  11. Add salt to taste.
  12. Also, add freshly ground black pepper to taste to Indian tomato soup | healthy tomato soup | veg tomato soup without maida |. 
  13. Mix well and bring  healthy tomato soup to a boil. Simmer for 5 minutes, while stirring occasionally.
  14. Serve the healthy tomato soup hot.
  15. Garlic vegetable soup, Quick vegetable broth, Spinach and baby corn soup are some other healthy soup recipes.

pro tips for healthy tomato soup recipe
  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. 
     
  3. Blend in a mixer to a smooth mixture. Do not strain and keep aside. 

benefits of healthy tomato soup
  1. Healthy Indian Tomato Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. 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.
    2. 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.
    3. 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.

Accompaniments

Parsley Butter 

Nutrient values (Abbrv) per serving
Energy68 cal
Protein3.3 g
Carbohydrates10.9 g
Fiber3 g
Fat1.2 g
Cholesterol0 mg
Sodium19.5 mg

RECIPE SOURCE : Healthy Soups and SaladsBuy this cookbook
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Reviews

Healthy Indian Tomato Soup
5
 on 14 Jul 21 06:00 PM


Yum soup !!! Kids also loved it and very easy recipe !! Thank you !!! Could you please also post the si chi tomato kadi recipe ???
Reply
| Hide Replies
Tarla Dalal    Thank you for your feedback. Here is the recipe of tomato kadhi. https://www.tarladalal.com/tamatar-ki-kadhi--indian-cooking-1960r
Reply
15 Jul 21 04:11 PM
Healthy Tomato Soup ( Healthy Soups and Salads Recipe)
5
 on 21 Nov 16 01:30 PM


Yellow moong dal should i cook it before or with tomatoes only it gets cooked?
Reply
Healthy Tomato Soup ( Healthy Soups and Salads Recipe)
5
Foodie #613903
 on 05 Jun 14 08:57 PM


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
Reply
Healthy Tomato Soup ( Healthy Soups and Salads Recipe)
5
Mruga D
 on 25 Dec 12 04:31 PM


very healthy recipe...and yet so creamy....i make this recipe often...
Reply
Healthy Tomato Soup ( Healthy Soups and Salads Recipe)
5
n_katira
 on 25 Dec 12 02:44 PM


A 10/10 recipe. Tasty and nutritious without too many calories and fat.
Reply
Healthy Tomato Soup
5
shreya_the foodie
 on 27 Dec 10 11:07 PM


Perfect for cold winter nights! its rich and tangy!
Reply