Tomato Shorba

Tomato Shorba is a fragrant and flavorful Indian soup that combines ripe tomatoes with aromatic spices and high-protein lentils, creating a comforting and nutritious dish. Perfect as a starter or a light meal, this soup is both satisfying and healthy.

Ingredients

• Tomatoes - 400 grams, chopped
• Red lentils (masoor dal) - 100 grams
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch piece, grated
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves - 2 tablespoons, chopped
• Vegetable broth or water - 600 ml
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a pot over medium heat. Add cumin seeds and let them sizzle.
2. Add the chopped onion and sauté until it becomes translucent.
3. Stir in the minced garlic, grated ginger, and slit green chili; sauté for another minute until fragrant.
4. Add the chopped tomatoes, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften and start to break down, about 5-7 minutes.
5. Add the red lentils and mix well, then pour in the vegetable broth or water. Bring to a boil.
6. Reduce the heat to low and let it simmer for 15-20 minutes, or until the lentils are cooked through and soft.
7. Using an immersion blender, blend the soup until smooth, or leave it chunky based on your preference.
8. Stir in the garam masala and adjust the seasoning with black pepper and more salt if needed.
9. Serve hot, garnished with fresh coriander leaves.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 38 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.6 L

Health Benefits

• Rich in protein from lentils, supporting muscle health.
• High in antioxidants from tomatoes, promoting heart health.

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