Sambar (Spicy Vegetable Lentil Soup)

Ingredients:

• 1 cup Toor Daal/Arhar Daal/Split Pigeon Peas
• 2 cups Assorted vegetables diced medium (I used Onions, Potatoes, Carrots, Peas, French Beans, Tomatoes, Drumsticks)
• 1 tbsp Oil
• 1 tsp Mustard Seeds
• ¹/₂ tsp Fenugreek Seeds
• 8-10 Curry Leaves
• ¹/₈ tsp Asafoetida 
• 1 tsp Ginger Paste
• ¹/₂ tsp Tamarind Extract
• 2 tbsp Sambar Powder
• 1 tsp Red Chilli Powder
• Salt - to taste
• Water - as needed

Method:

• Wash and rinse the toor daal well (until the water runs clean)
• Add the daal into the pressure cooker and add water to reach a level about an inch above the daal. Season it with salt and pressure cook it for 3-4 whistles. 
• In a big saucepan, heat the oil; when the oil is hot, add the mustard seeds and fenugreek seeds and allow them to crackle. When they are done crackling, add the curry leaves, asafoetida and ginger paste and saute the vegetables on medium flame (add water as necessary) for 3-5 minutes or until they are almost tender. Season with salt and red chilli powder. 
• Mix the tamarind extract with about ¹/₄ cup of water and stir until it dissolves. Set it aside. 
• Mix the sambar powder with ¹/₄ cup of water and stir until no lumps remain. Set it aside.
• Open the lid of the pressure cooker when the pressure goes off and using an immersion blender or a hand churner, blend the daal well. Add it to the sauce pan with the veggies and mix. Add water as necessary to get the soup like consistency.
• Add the tamarind mixture to the saucepan and stir to combine.  
• Add the sambar powder mixture to the saucepan while stirring continuously to avoid any lump formation.
• Check for seasoning and add salt/red chilli powder as required. 
• Simmer the sambar for 20-30 minutes. Add water, if needed, to adjust the consistency. 
• Enjoy!

Serving Suggestions:

Sambar can be served with a variety of dishes, viz. Idli, Medu Vada, Dosa or just Plain Rice!

Spinach Soup

Spinach soup is a very healthy soup that is quick and easy to cook and tastes delicious too. I am sure even people not very fond of spinach would enjoy this.

Ingredients:

• 2 cups roughly chopped spinach
• 1 cup roughly chopped onion
• ¹/₄ cup moong dal (preferably soaked for about an hour)
• ³/₄ tsp chopped garlic
• ³/₄ tsp grated ginger
• 4-5 cups of water
• 1 tsp oil
• ¹/₂ cup milk
• Salt & Pepper to taste
•  For garnishing:
• ¹/₂ cup paneer (cut into small cubes)

Method:

• In a saucepan, heat the oil and add the onion, ginger and garlic. Sauté on medium high heat until the onion turn translucent.
• In a pressure cooker, add the onion mixture from the saucepan, moong dal, spinach and half of the water; season with salt and pressure cook for 2 whistles.
• Once the steam has escaped, open the cooker and pureé the mixture in a blender.
• Add the remaining water and season with ground black pepper and cook for a 1-2 minutes.
• Add milk and cook for another 2-3 minutes.
• Garnishing:
• On a nonstick pan, spray some cooking spray and cook the paneer cubes. 
• Stir continuously so that the paneer cubes are not burnt. I have found that this is the best way to roast the paneer using minimum oil.
• Add the paneer to the soup while serving

Serving suggestions:

Serve with bread-sticks (for healthier version, choose whole wheat bread-sticks)
 
Enjoy!

Lentil Spinach Soup (दाल पालक सूप)

Lentil Spinach Soup is super easy and incredibly healthy soup... Just try it once, you'll sink into the amazingness, I promise!!

Ingredients:

• 1 medium onion (~ ¹/₃ cup) sliced onions
• 1¹/₂ tsp (3-4 cloves) roughly minced garlic
• 1 tsp roughly minced ginger
• 3 medium tomatoes (~2¹/₂ cups) roughly chopped
• ³/₄ cup soaked lentils (masoor dal)
• 2 cup water - to be added for pressure cook
• 1 cup water - to be added later
• ²/₃ cup milk
• 1¹/₃ cup chopped spinach
• 2 tbsp chopped cilantro
• 2 tsp red chilli powder (depending on your preference)
• 1 tsp ground black pepper
• ¹/₂ tsp olive oil (you can substitute other oil if necessary)
• 1 tsp ground cumin
• Salt to taste

Method:

• In a pressure cooker, add the oil, ginger, garlic and onion and saute for ~2 minutes
• Add the soaked lentils, tomatoes and water; pressure cook for ~ 4 whistles (you probably will need to adjust the number of whistles depending on your cooker)
• Once the cooker has cooled down, puree it in a blender
• I did not strain it to retain the fiber content and believe me since it has cooked so well, you will not feel any fiber while eating!
• Now, take the puree out in a large pan, add spinach, cilantro, red chilli powder, ground black pepper, ground cumin and salt. Mix well and heat over medium high heat for a minute.
• Add milk (you don't need to use cream... I used 2% fat milk) and cook for another 2-3 minutes.
• Serve hot..!

Serving suggestions:

• Serve with breadsticks/toast

Enjoy!!