Tomato/ Mixed vegetable soup

Soups are a good way to get a lot of different ingredients in one meal. In 60s and 70s soup powders, cubes etc. were not available to purchase. During winter, when tomatoes and other vegetables were available in plenty, soup was a choice food as an appetizer for cold evenings!

Many of the vegetables and spices included in soup recipe are immune boosters. Tomatoes, carrots, beetroot etc. are recommended for the anti-oxidants. Spices like ginger, garlic, black pepper are
anti-inflammatory and anti-fungal.

I do not remove tomato skins and seeds when I make it unless I make it for company. If preferred, you may soak tomatoes in boiling water and remove the peels.

Similarly, for thickening, I add some masoor dal (lentils) instead of corn flour or maida. Another option is to add 2 Tbsp. sago (tapioca) and cook for 10 to 15 minutes.

Basically, this recipe is for a common soup. According to choice and availability many other vegetables can be added. If preferred, you may add grated carrots, peas or sweet corn while boiling after blending the mixture. You can add cooked pasta also.

Many soup recipes sauté some spices etc. and boil the rest of vegetables. Similarly, some people prefer fresh cream as topping. I try to avoid oil and fresh cream for health reasons. If you prefer, you may add fresh cream.

Now in many markets, soup packets are available. But store-bought soups can be high in sodium. Fresh homemade soups have their own flavors! 

                                                

Ingredients:

•      8 or 10 medium size tomatoes
•      1 cup diced carrots
•      1 cup diced beetroot
•      1/2 cup chopped cilantro
•      2 medium onions chopped
•      3 or 4 garlic pods
•      1/2 inch ginger chopped
•      2 Tbsp. masoor dal
•      2 or 3 Tsp. black pepper powder
•      2 Tsp. sugar (optional)
•      Salt to taste

Directions:

1.      Wash and cut tomatoes in to half.
2.      Peel and chop carrots and beetroot.
3.      Peel and chop onions.
4.      Add a cup of water to a pressure cooker.
5.      Add tomatoes, chopped vegetables, onion, garlic and cilantro,
6.      Add ginger pieces.
7.      Add washed masoor dal.
8.      Cook the mixture for one or two whistles.
9.      Let the mixture cool to room temperature.
10.      Place the mixture in a blender and make thick liquid.
11.      If you want the soup clear and without tomato skins, seeds etc. Sieve the liquid through a soup strainer.
12.      Add more water to your preferred consistency.
13.      Boil the mixture in a thick bottomed pan.
14.      Add fresh ground pepper, salt and sugar (if preferred).
15.      Cook for 10 to 15 minutes.
16.      If you have bread slices or croutons you may add some on your soup before serving.
17.      If preferred, you can add some grated carrot, green peas etc. and cook the mixture.
18.      Or, you may add some cooked pasta to the soup. 
19.      Serve hot.

Charu (Rasam/lentil soup); Rasam powder

Charu or rasam is a spicy soup made in South India using tamarind juice or lemon juice, black pepper, tomato, cumin, turmeric and other spices. Vegetables like drumsticks (moringa) etc are added to enhance the taste or flavor and nutrition. Tomato rasam is one of the most popular types. Rasam is eaten along with rice or drunk like soup. For many South Indians, rasam is a comfort food.

Rasam is a staple food in the main course in every South Indian home.

Rasam has a lot of health benefits.

Traditional rasam mainly contains tamarind, which is rich in fibre, rich in antioxidants etc. Many of the spices added like coriander seeds, black pepper, fenugreek and cumin are all good for digestion and acid control. Thus, eating/drinking rasam helps in controlling flatulence and cures constipation.

As rasam is easily digested, rasam is a preferred dish for pregnant women, convalescing patients, for introducing solid food to babies etc.!

Rasam is rich in minerals and vitamins.

Black pepper content of rasam powder is what helps in respiratory problems also. It promotes removal of toxins by making the body sweat and produce more urine.

I prefer rasam where all the ingredients are blended together. Some people like to have the tomatoes as pieces and cilantro as garnish. Both the versions taste good.

Now, when the whole world is fighting against, virus COVID-19, eating/drinking rasam is a popular dish in many households. Rasam improves a person's immunity level.

You need to add Rasam Powder, which is available in many Indian stores. But under the present circumstances, the stores may not be open and also may not have all the supplies. In South India, every household has a recipe of its own for rasam powder. So, I have given here a recipe for making Rasam powder that I have liked.  If you do not want to make a whole lot of the powder, you may reduce the amounts of the ingredients proportionately and make the powder. It can be stored in an airtight jar or saved in the freezer so that the flavor is kept fresh.

Ingredients:

•      1/4 cup toor dal or masoor dal
•      2 or 3 tomatoes
•      1 cup cilantro (chopped)
•      1 Tbsp. tamarind paste or
•      3 Tsp. lemon juice
•      2 Tsp. rasam powder
•      Salt to taste
•      1/2 Tsp. turmeric powder
•      1/4 Tsp. asafetida
•      Curry leaves for garnish

Directions:

1.      Wash and put the dal in pressure cooker
2.      Wash and cut the tomatoes in half.
3.      Wash and chop cilantro.
4.      Add tomatoes and cilantro to dal.
5.      Add about 1 cup or more water.
6.      Cook the mixture in pressure cooker for three whistles.
7.      Remove from heat and let cool.
8.      If using tamarind (not paste or powder), soak tamarind in hot water.
9.      Squeeze tamarind and sieve the juice.
10.      Set aside.
11.      When the cooked mixture is cool, blend the mixture in a grinder. 
12.      Transfer the ground mixture to a deep pan.
13.      Add salt, rasam powder, turmeric powder and asafetida.
14.      Add tamarind juice/paste/powder.
15.      (If lemon juice is preferred, do not add the juice now).
16.      Cook the mixture for 5 to 10 minutes.
17.      If using lemon juice, stop cooking and add lemon juice.
18.      Garnish with curry leaves and cilantro.
19.      Serve with steamed rice or serve it like soup in a cup or bowl.

Rasam powder:

Ingredients:

•      1 cup toor dal (Pigeon peas)
•      1 cup dhania (Coriander seeds)
•      1/4 cup chana dal (Chick pea) 
•      1 Tbsp. jeera seeds (Cumin)
•      1 Tbsp. methi seeds (Fenugreek)
•      1 Tbsp. mustard seeds 
•      1 Tbsp. miriyalu (Black pepper) (more if you want spicy rasam)
•      1/4 cup dried curry leaves
•      Red chiles (optional)
•      2 Tsp. hing (Asafetida)

Directions:

1.      Heat a thick pan.
2.      Do not add any oil.
3.      Roast red chiles for 3 to 4 minutes.
4.      Transfer the chiles to a plate.
5.      Add toor dal and keep mixing.
6.      When the dal is turning brown and has a nice aroma, transfer the dal to a plate.
7.      Add coriander seeds to the pan and heat.
8.      Keep stirring till there is a nice aroma.
9.      Transfer to the same plate.
10.      Add methi seeds and roast for 2 or 3 minutes.
11.      Add mustard seeds, jeera seeds, and black pepper to the same pan.
12.      Mix well.
13.      Add asafetida.
14.      Finally add dried curry leaves.
15.      Mix well and remove from heat.
16.      When the mixture is cool, put the mixture in a mill or grinder and powder it.
17.      The powder can be stored in an airtight jar or packed in zip lock bags and stored in a freezer.

Colored capsicum stuffed with paneer and rice (Colored bell peppers stuffed with paneer and rice)

During the trying times, when, we see, hear, or think only of Covid-19, I wanted to divert myself and try to upload a healthy and nutritious recipe. Of course, the dish looks colorful also, lifting my spirits!

Peppers are native to Mexico, Central America and Northern South America. Peppers are available in many colors, including red, yellow, orange, green, white and purple. Bell peppers are sometimes grouped with less pungent pepper varieties as "sweet peppers". While they are fruits - botanically classified as berries, they are used as a vegetable in salads, sandwiches and pizzas etc.

Colored peppers like red, orange and yellow peppers are full of great health benefits. They are packed with vitamins and are low in calories! They are an excellent source of vitamin A, C and also potassium. Bell peppers contain a healthy dose of fiber, folate and iron.

Red peppers contain more than 200 percent of one's daily vitamin C intake.

Red bell peppers help support healthy night vision.

Res bell peppers are packed with antioxidants.

In this dish, I tried filling sauteed vegetables mixed with crumpled paneer and cooked rice.

The filled peppers are topped with grated cheese and cooked.

Stuffed bell peppers are a well-balanced nutrient dish.

Rich in protein, carbohydrates and vitamins, vitamin A from colored capsicums, folic acid and  antioxidant lycopene from tomato and calcium from paneer,

Ingredients: 

•      3 or 4 colored capsicum
•      1/2 cup cooked rice
•      1/2 cup paneer crumpled
•      2 Tbsp. diced carrot
•      2 Tbsp. diced onion
•      2 Tbsp. 1 Tbsp. cilantro (finely chopped)
•      2 Tbsp. green peas (frozen or fresh)
•      2 Tbsp. pizza sauce (homemade or readymade)
•      3 Tbsp. oil
•      1 Tsp. jeera seeds
•      Salt to taste
•      1 Tsp. chile powder
•      1 Tsp. garam masala
•      1 Tsp. oregano or Italian seasoning
•      Grated cheese for topping

Directions:

1.      Wash and dry bell peppers.
2.      Cut the top and remove seeds from inside.
3.      Now the peppers look like cups.
4.      If any left over rice is available, it may be used.
5.      Wash and cut all the vegetables for stuffing.
6.      Any available vegetables may be used for stuffing.
7.      Heat 2 Tsp. oil in a thick deep pan.
8.      Add jeera seeds.
9.      Cook for a minute.
10.      Add diced onions.
11.      Stir well.
12.      Cook for 2 minutes, when onions are turning translucent, add diced carrot.
13.      Mix well and add all the other vegetables you like.
14.      Let cook while stirring well.
15.      Add chile powder, garam masala, oregano and salt.
16.      Mix well.
17.      When the vegetables are cooked, add crumples paneer.
18.      Mix well. Cook for 2 minutes.
19.      Add the rice.
20.      Cook for a minute and remove from heat.
21.      Add finely cut cilantro.
22.      Add pizza sauce and mix thoroughly so that all the ingredients get a coat of the spices.
23.      Fill the peppers with the vegetable and rice mixture.
24.      Top with some grated mozzarella cheese.
25.      Heat a pressure cooker, add 2 Tsp. oil.
26.      When the cooker is hot, place the bell peppers in the cooker.
27.      Sprinkle 2 or 3 spoons of water.
28.      Cover the cooker and cook up to one whistle.
29.      Remove the lid when the pressure is down.
30.      Check whether the peppers are soft to touch.
31.      If needed, cook for a minute or two.
32.      Serve hot.
33.      This happens to be a single dish which is a wholesome meal.