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Healthy Indian Tomato Soup

A simple, light and nutritious Indian-style tomato soup — low in calories, rich in vitamins, and easy for beginners to cook.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 bowls
Course: Soup, starter
Cuisine: Indian, Vegetarian
Calories: 90
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 4 cups ripe tomatoes (chopped) fresh, red tomatoes, roughly chopped
  • 1/4 cup yellow moong dal (washed) washed and drained, optional but adds protein and thickness
  • 4 cups water
  • 1 tsp olive oil for light sautéing
  • 1/2 cup chopped onion finely chopped (optional)
  • 1/2 cup low-fat milk optional, for creaminess; use 0–1% fat milk
  • salt to taste salt
  • freshly ground black pepper a pinch or to taste

Equipment

  • Saucepan

Method
 

  1. Wash and roughly chop the tomatoes. Wash and drain yellow moong dal if using.
  2. In a saucepan, combine chopped tomatoes, moong dal and 4 cups of water. Bring to boil; then simmer for 8–10 minutes until tomatoes are soft.
  3. Switch off heat. Allow the mixture to cool slightly, then blend to a smooth puree. Keep aside.
  4. In the same saucepan, heat 1 tsp olive oil on medium flame. Add chopped onion and sauté for 1–2 minutes until soft (skip if you prefer).
  5. Add the tomato-dal puree back into the pan. Stir in low-fat milk (if using), salt and freshly ground black pepper.
  6. Bring the soup to a gentle boil, then simmer for 3–4 minutes while stirring occasionally. Adjust seasoning to taste.
  7. Serve hot in bowls. Optionally, garnish with fresh coriander or a dash of black pepper.

Notes

Using moong dal adds protein and gives a smooth, slightly thick texture without heavy cream. For lactose-free version, replace milk with water or plant-based milk.