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WARMTH OF INDIA
15 TRADITIONAL
INDIAN WINTER SOUPS
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TABLE OF CONTENTS

INTRODUCTION

RECIPES

1. MULLIGATAWNY SOUP

2. TOMATO RASAM

3. SPINACH AND LENTIL SOUP (DAL PALAK)

4. LENTIL AND VEGETABLE SOUP (SAMBAR)

5. CREAMY PUMPKIN SOUP

6. SWEET CORN SOUP

7. BEETROOT SOUP

8. CABBAGE SOUP

9. CARROT AND GINGER SOUP

10. SPINACH AND TOMATO SOUP

11. SPINACH AND LENTIL SOUP (PALAK DAL)

12. SPICED LENTIL SOUP (MASOOR DAL)

13. MIXED VEGETABLE SOUP

14. MUSHROOM SOUP

15. VEGETABLE AND LENTIL SOUP (MIXED DAL)

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INTRODUCTION

"Warmth of India" is a collection of 15 authentic

Indian soup recipes perfect for keeping you cozy
during the winter months. These soups are not
only delicious but also healthy and low in calories,
making them an ideal choice for those looking to
maintain their well-being.

Each recipe showcases the rich flavors and

time-honored cooking methods of Indian
cuisine, providing a taste of India in every bowl.
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MULLIGATAWNY
SOUP


• 1 cup red lentils
• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tsp curry powder / garam masala
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 4 cups vegetable broth / water
• 1 cup diced tomatoes
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh cilantro for garnish
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CHALLENGE


• Rinse lentils thoroughly and set aside.
• Heat olive oil in a large pot over medium heat. Add onions and
garlic, sauté until fragrant.
• Add carrots and celery, cook for a few minutes.
• Stir in curry powder, cumin, coriander, and turmeric, allowing
spices to roast for a minute.
• Add lentils, vegetable broth / water, and diced tomatoes. Season
with salt and pepper.
• Bring to a boil, then reduce heat and simmer for 25-30 minutes
or until lentils are tender.
• Blend the soup until smooth using a blender.
• Stir in lemon juice and adjust seasoning.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 180
• Protein: 8gms
• Carbohydrates: 29gms
• Fiber: 8gms
• Fat: 4gms
• Vitamin A: 60% Daily Value
• Vitamin C: 20% Daily Value
• Iron: 10% Daily Value
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TOMATO RASAM


• 2 large tomatoes, chopped
• 1/4 cup toor dal (split pigeon peas)
• 1/2 tsp turmeric powder
• 1 tsp cumin seeds
• 1 tsp black peppercorns
• 1/2 tsp mustard seeds
• 1-2 dried red chillies
• 1/4 tsp asafoetida (hing)
• Few curry leaves
• 2 cloves garlic, minced (optional)
• Tamarind paste (size of a small lemon)
• Salt to taste
• Fresh cilantro for garnish
• 1 tsp ghee (clarified butter) for tempering (optional)
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• Cook toor dal with turmeric powder in a pressure cooker until
soft and set aside.
• In a pan, dry roast cumin seeds, black peppercorns, and dried
red chillies until fragrant. Grind into a fine powder.
• In a large pot, combine chopped tomatoes, tamarind paste, and
salt. Add enough water to cover the tomatoes and bring to a
boil. Simmer until tomatoes are soft.
• Mash the tomatoes and add the cooked dal, ground spice mix-
ture, and more water as needed to reach the desired consisten-
cy.
• Heat ghee in a small pan, add mustard seeds, asafoetida, and
curry leaves. When they splutter, pour the tempering over the
soup.
• Garnish with fresh cilantro and serve hot.

  
• Calories: 90
• Protein: 4gms
• Carbohydrates: 15gms
• Fiber: 4gms
• Fat: 2gms
• Vitamin A: 20% Daily Value
• Vitamin C: 40% Daily Value
• Iron: 8% Daily Value
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SPINACH AND LENTIL

SOUP (DAL PALAK)


• 1 cup split yellow lentils (moong dal)
• 4 cups water
• 2 cups spinach leaves, chopped
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• Salt to taste
• Juice of 1 lemon
• Fresh cilantro for garnish
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• Wash and rinse the lentils thoroughly, then cook them in 4 cups
of water until soft and mushy. Set aside.
• Heat oil in a pan, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add chopped tomatoes, turmeric powder, and garam masala.
Cook until the tomatoes are soft.
• Add chopped spinach and cook until it wilts.
• Combine the cooked lentils with the spinach mixture. If needed,
add more water to adjust the consistency.
• Season with salt and simmer for 5-10 minutes.
• Stir in lemon juice and garnish with fresh cilantro.
• Serve hot.

  
• Calories: 140
• Protein: 9gms
• Carbohydrates: 24gms
• Fiber: 6gms
• Fat: 1gm
• Vitamin A: 50% Daily Value
• Vitamin C: 30% Daily Value
• Iron: 15% Daily Value
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LENTIL AND VEGETABLE

SOUP (SAMBAR)


• 1/2 cup toor dal (split pigeon peas)
• 1 small eggplant, diced
• 1 small drumstick, cut into pieces (optional)
• 1 small carrot, diced
• 1 small potato, diced
• 1 small tomato, chopped
• 1/2 cup tamarind pulp
• 1 tsp sambar powder (or to taste)
• 1/2 tsp turmeric powder
• 1/2 tsp asafoetida (hing)
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1-2 dried red chillies
• A few curry leaves
• 2 tbsp oil
• Salt to taste
• Fresh coriander leaves for garnish
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• Cook toor dal with turmeric powder in a pressure cooker until
soft and set aside.
• Soak tamarind pulp in warm water and extract the juice. Set
aside.
• Heat oil in a pan, add mustard seeds, cumin seeds, dried red
chillies, and curry leaves. Let them splutter.
• Add chopped tomatoes and cook until they turn mushy.
• Add diced vegetables, sambar powder, asafoetida, and salt.
Sauté for a few minutes.
• Add tamarind juice and simmer until the vegetables are tender.
• Combine the cooked dal with the vegetable mixture and adjust
the consistency with water.
• Simmer for 10-15 minutes, allowing the flavors to meld.
• Garnish with fresh coriander leaves and serve hot with rice or as
a standalone soup.

  
• Calories: 180
• Protein: 7gms
• Carbohydrates: 26gms
• Fiber: 7gms
• Fat: 6gms
• Vitamin A: 30% Daily Value
• Vitamin C: 25% Daily Value
• Iron: 10% Daily Value
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CREAMY PUMPKIN
SOUP


• 2 cups pumpkin, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1/2 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/4 tsp cinnamon powder
• 1/4 tsp nutmeg powder
• 4 cups vegetable broth / water
• 1/2 cup coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish
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• Heat oil in a large pot, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add diced pumpkin and sauté for a few minutes.
• Stir in coriander powder, cinnamon powder, nutmeg powder,
salt, and pepper.
• Pour in vegetable broth / water and bring to a boil. Reduce heat
and simmer until the pumpkin is tender.
• Use a blender to puree the soup until smooth.
• Stir in coconut milk and simmer for a few more minutes.
• Adjust seasoning as needed.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 120
• Protein: 2gms
• Carbohydrates: 14gms
• Fiber: 3gms
• Fat: 7gms
• Vitamin A: 80% Daily Value
• Vitamin C: 20% Daily Value
• Iron: 6% Daily Value
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SWEET CORN
SOUP


• 2 cups sweet corn kernels (fresh or frozen)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 green chillies, chopped (adjust to taste)
• 4 cups vegetable broth / water
• 1 tsp soy sauce
• 1 tsp cornstarch mixed with 2 tbsp water
• Salt and white pepper to taste
• Fresh cilantro for garnish
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• In a large pot, heat oil and sauté chopped onions, garlic, ginger,
and green chillies until fragrant.
• Add sweet corn kernels and sauté for a few more minutes.
• Pour in vegetable broth / water and bring to a boil. Simmer until
the corn is tender.
• Blend the soup until smooth using a blender.
• In a small bowl, mix cornstarch with water to create a slurry.
• Return the soup to the pot, add the slurry, and stir well. Simmer
until the soup thickens.
• Season with soy sauce, salt, and white pepper.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 110
• Protein: 3gms
• Carbohydrates: 23gms
• Fiber: 2gms
• Fat: 1gm
• Vitamin A: 8% Daily Value
• Vitamin C: 10% Daily Value
• Iron: 4% Daily Value
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BEETROOT SOUP


• 2 large beetroots, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 4 cups vegetable broth / water
• 1/2 cup coconut milk
• 1 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/2 tsp garam masala
• Salt and pepper to taste
• Fresh cilantro for garnish
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• Heat oil in a large pot, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add diced beetroots and sauté for a few minutes.
• Stir in coriander powder, garam masala, salt, and pepper.
• Pour in vegetable broth / water and bring to a boil. Simmer until
the beetroots are tender.
• Blend the soup until smooth using a blender.
• Stir in coconut milk and simmer for a few more minutes.
• Adjust seasoning as needed.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 100
• Protein: 2gms
• Carbohydrates: 10gms
• Fiber: 2gms
• Fat: 6gms
• Vitamin A: 6% Daily Value
• Vitamin C: 8% Daily Value
• Iron: 6% Daily Value
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CABBAGE SOUP


• 2 cups cabbage, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder (adjust to taste)
• 4 cups vegetable broth / water
• 1/2 cup tomato puree
• Salt to taste
• Fresh cilantro for garnish
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CHALLENGE


• Heat oil in a large pot, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add chopped cabbage and sauté for a few minutes.
• Stir in turmeric powder, red chilli powder, and salt.
• Pour in vegetable broth / water and bring to a boil. Simmer until
the cabbage is tender.
• Add tomato puree and simmer for a few more minutes.
• Adjust seasoning as needed.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 80
• Protein: 2gms
• Carbohydrates: 14gms
• Fiber: 4gms
• Fat: 2gms
• Vitamin A: 15% Daily Value
• Vitamin C: 60% Daily Value
• Iron: 4% Daily Value
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CHALLENGE

CARROT AND
GINGER SOUP


• 4 cups carrots, peeled and chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 4 cups vegetable broth / water
• 1/2 tsp coriander powder
• 1/2 tsp cumin powder
• Salt and pepper to taste
• Fresh cilantro for garnish
• Greek yogurt for drizzling (optional)
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CHALLENGE



• Heat oil in a large pot, add chopped onions, garlic, and ginger.
Sauté until the onions turn translucent.
• Add chopped carrots and sauté for a few minutes.
• Stir in cumin and coriander powder, salt and pepper.
• Pour in vegetable broth / water and bring to a boil. Simmer until
the carrots are tender.
• Blend the soup until smooth using a blender.
• Adjust seasoning as needed.
• Serve hot, garnished with fresh cilantro and a drizzle of Greek
yogurt if desired.

  
• Calories: 80
• Protein: 2gms
• Carbohydrates: 18gms
• Fiber: 5gms
• Fat: 1gm
• Vitamin A: 50% Daily Value
• Vitamin C: 20% Daily Value
• Iron: 4% Daily Value
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CHALLENGE

SPINACH AND
TOMATO SOUP


• 2 cups spinach leaves
• 2 tomatoes, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 4 cups vegetable broth / water
• 1/2 tsp ground cumin
• 1/2 tsp red chilli powder (adjust to taste)
• Salt and pepper to taste
• Fresh cilantro for garnish
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CHALLENGE



• In a large pot, heat oil and add chopped onions, garlic, and
ginger. Sauté until the onions turn translucent.
• Add chopped tomatoes and cook until they turn soft.
• Stir in cumin powder, red chilli powder, salt, and pepper.
• Add spinach leaves and sauté until wilted.
• Pour in vegetable broth / water and bring to a boil. Simmer for a
few minutes.
• Blend the soup until smooth using a blender.
• Adjust seasoning as needed.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 70
• Protein: 3gms
• Carbohydrates: 15gms
• Fiber: 4gms
• Fat: 1gm
• Vitamin A: 50% Daily Value
• Vitamin C: 40% Daily Value
• Iron: 6% Daily Value
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CHALLENGE

SPINACH AND LENTIL

SOUP (PALAK DAL)


• 1 cup split yellow lentils (moong dal)
• 4 cups water
• 2 cups spinach leaves, chopped
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• Salt to taste
• Juice of 1 lemon
• Fresh cilantro for garnish
 FREE YOGA
CHALLENGE



• Wash and rinse the lentils thoroughly, then cook them in 4 cups
of water until soft and mushy. Set aside.
• In a pan, heat oil, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add chopped tomatoes, turmeric powder, and garam masala.
• Cook until the tomatoes are soft.
• Stir in chopped spinach and cook until it wilts.
• Combine the cooked lentils with the spinach mixture. If needed,
add more water to reach the desired consistency.
• Season with salt and simmer for 5-10 minutes.
• Stir in lemon juice and garnish with fresh cilantro.
• Serve hot.

  
• Calories: 140
• Protein: 8gms
• Carbohydrates: 24gms
• Fiber: 7gms
• Fat: 1gm
• Vitamin A: 60% Daily Value
• Vitamin C: 35% Daily Value
• Iron: 15% Daily Value
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CHALLENGE

SPICED LENTIL SOUP

(MASOOR DAL)


• 1 cup red lentils (masoor dal)
• 4 cups water
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder (adjust to taste)
• Salt to taste
• Juice of 1 lemon
• Fresh cilantro for garnish
 FREE YOGA
CHALLENGE



• Wash and rinse the red lentils thoroughly, then cook them in 4
cups of water until soft and mushy. Set aside.
• In a pan, heat oil, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add chopped tomatoes, turmeric powder, and red chilli powder.
• Cook until the tomatoes are soft.
• Combine the cooked lentils with the tomato mixture. If needed,
add more water to reach the desired consistency.
• Season with salt and simmer for 5-10 minutes.
• Stir in lemon juice and garnish with fresh cilantro.
• Serve hot.

  
• Calories: 150
• Protein: 9gms
• Carbohydrates: 27gms
• Fiber: 6gms
• Fat: 1gm
• Vitamin A: 15% Daily Value
• Vitamin C: 25% Daily Value
• Iron: 15% Daily Value
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CHALLENGE

MIXED VEGETABLE
SOUP


• 2 cups mixed vegetables (carrots, peas, beans, corn)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 4 cups vegetable broth / water
• 1/2 tsp cumin seeds
• 1/2 tsp garam masala
• Salt and pepper to taste
• Fresh cilantro for garnish
 FREE YOGA
CHALLENGE



• In a large pot, heat oil, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add mixed vegetables and sauté for a few minutes.
• Stir in garam masala, salt, and pepper.
• Pour in vegetable broth / water and bring to a boil. Simmer until
the vegetables are tender.
• Blend the soup until smooth using a blender.
• Adjust seasoning as needed.
• Serve hot, garnished with fresh cilantro.

  
• Calories: 70
• Protein: 2gms
• Carbohydrates: 15gms
• Fiber: 3gms
• Fat: 1gm
• Vitamin A: 60% Daily Value
• Vitamin C: 15% Daily Value
• Iron: 4% Daily Value
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CHALLENGE

MUSHROOM
SOUP


• 2 cups mushrooms, sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth / water
• 1/2 cup milk (or non-dairy milk)
• 1/2 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish
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CHALLENGE



• In a large pot, heat oil and add chopped onions and garlic. Sauté
until the onions turn translucent.
• Add sliced mushrooms and sauté until they release their mois-
ture and become tender.
• Pour in vegetable broth / water and bring to a boil. Simmer for a
few minutes.
• Blend the soup until smooth using a blender.
• Stir in milk and dried thyme. Simmer for a few more minutes.
• Season with salt and pepper.
• Serve hot, garnished with fresh parsley.

  
• Calories: 70
• Protein: 3gms
• Carbohydrates: 10gms
• Fiber: 2gms
• Fat: 2gms
• Vitamin A: 6% Daily Value
• Vitamin C: 10% Daily Value
• Iron: 4% Daily Value
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CHALLENGE

VEGETABLE AND LENTIL

SOUP (MIXED DAL)


• 1/4 cup mixed dals (toor, moong, urad)
• 4 cups water
• 1 cup mixed vegetables (carrots, beans, peas)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• Salt to taste
• Juice of 1 lemon
• Fresh cilantro for garnish
 FREE YOGA
CHALLENGE



• Wash and rinse the mixed dals thoroughly, then cook them in 4
cups of water until soft and mushy. Set aside.
• In a pan, heat oil, add cumin seeds, and let them splutter.
• Add chopped onions, garlic, and ginger. Sauté until the onions
turn translucent.
• Add mixed vegetables and sauté for a few minutes.
• Stir in turmeric powder, garam masala, salt and cooked dals
with their water.
• Simmer for 10-15 minutes to allow the flavors to meld.
• Stir in lemon juice and garnish with fresh cilantro.
• Serve hot.

  
• Calories: 120
• Protein: 5gms
• Carbohydrates: 20g
• Fiber: 6gms
• Fat: 2gms
• Vitamin A: 20% Daily Value
• Vitamin C: 25% Daily Value
• Iron: 10% Daily Value
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