JOIN USA steaming bowl of that healthy broth
Soup lover Sangeeta Sen, turns nostalgic with a few recipes of this watery dish that provides more than just flavour.
It is believed that a soup kettle on the fire sings of a prelude to the goodness to come. Interestingly, a look at old records reveal that a piping-hot bowl of soup has been the perfect choice for promoting good health in different cultures since time immemorial.
In fact, it was a case of fond memories about this age-old soup culture coming alive, when I saw my Grandma preparing the famous mulligatawny soup. “For almost everybody living and working during the time of the British Raj, this soup made the perfect healthy meal,” she told me.
Recent research experiments back her observations. High levels of carbohydrates and amino acids in potatoes and lentils (masur dal) of this soup provide us with energy. The tamarind, carrots and apples are powerful anti-oxidants; while the garlic, ginger and the onions are anti-inflammatory ingredients. The Vitamins C and A in black pepper and lemon juice alleviate common cold. The spices, garam masala, cumin and coriander powder help in digestion. Then, the spice turmeric prevents cancerous growths.
As a result of sharing essential tips with my grandmother, I learnt that this healthy soup requires 100 grams of masur dal, rinsed and drained; a potato, carrot and apple, diced, a chopped onion, 3 chopped garlic cloves, a tablespoon of grated ginger, a teaspoon of black pepper; a tablespoon of tamarind paste and lemon juice, a teaspoon of turmeric, cumin, coriander powder, garam masala and 2 cups of vegetable broth.
All you need to do is fry the onions, ginger and garlic in vegetable oil. Add the spices, carrot, apple, potato cubes, masur dal, vegetable broth, black pepper and salt. Stir and cook till the dal and vegetables turn soft. Blend this mixture to a paste and place it in a pan over a low heat. Add tamarind paste and lemon juice. Mix well and serve.
Other ancient healthy soups too have become popular. Take for example, the ancient Provençal aigo boulido, or the garlic soup. In fact, high levels of Vitamin B6 and allicin in this soup boost the immune system. Also, the soup cures high blood pressure problems.
Preparation requires 4 garlic cloves, sliced, 1½ cups of water and a beaten egg yolk. In a pan, boil the garlic cloves in water until they are soft and set them aside. Strain the garlic, mash them to a paste and add to the pan again. Add the beaten egg yolk and simmer until thin strands form. Add some black pepper and salt. Ladle this garlic soup over some toasted bread slices in bowls.
There’s the ancient Mediterranean pea soup — rich in proteins, Vitamins B and K as well as minerals, iron and manganese.
Preparation needs 1 ½ cups of peas, 2 cups of chicken stock, 1 chopped spring onion and 2 garlic cloves, minced.
In a pan, stir-fry the spring onion and the garlic in olive oil. Add the peas and chicken stock. Simmer. Blend the prepared soup finely (in small batches) and serve.
Another soup is the carbohydrate-rich minestrone soup that was consumed by the Roman army during the 16th century. In fact, this soup helps body muscles and nerves to work properly.
Traditionally, preparation requires a potato, cut into cubes, 2 chopped carrots and celery stalks, 200 grams of spinach, sliced, ¼ portion of cabbage, shredded, 1 ridge gourd, quartered and diced, a cup of peas, 1½ cups of vegetable broth, a cup of diced tomatoes, 1 chopped onion, 1 minced garlic, 100 grams of boiled rajma and 50 grams of boiled small macaroni pasta.
In a pan, stir-fry in olive oil, the garlic cloves, the onions, carrots, spinach, ridge gourd, the celery and peas. Add the diced tomatoes, potato cubes, the shredded cabbage, rajma, pasta, some salt and vegetable stock. Cook till the vegetables turn soft and then serve.
According to ancient ayurvedic texts, the spinach soup creates a proper balance between the kapha, pitta and the vata doshas in the body. This eventually allows the immune system to work for the wellbeing of our body.
It requires 2 cups of chopped spinach leaves; half an inch of ginger, minced, 1 teaspoon of mustard seeds, cumin seeds and hing, 3½ cups of water and some coriander leaves.
Blend the spinach, ginger and the coriander leaves to a paste. In a pan, fry the cumin seeds, mustard seeds and hing in vegetable oil till they splutter. Add the spinach paste, salt and water. Cook for a while and serve, seasoned with black pepper.
The ayurvedic tomato soup cures digestive problems. Preparation requires 2 tomatoes, cubed and boiled, 1½ of cups water. Blend the tomatoes to a paste. Put this paste, salt and water in a pan and simmer for a few minutes. Add black pepper and serve.
Whatever the case may be, a steaming pot of soup, truly delivers the promise of good health.