One Premix, Two Healthy Soups
This recipe is a quick and healthy way to enjoy protein-rich soups using a homemade premix. The premix combines various dals and spices, offering a comforting and nutritious meal in just 5 minutes. With options for a creamy soup or a vegetable-protein-packed version, it's perfect for busy days. The premix has a shelf life of 2 months, making it a convenient meal prep idea. Share this with your soup-loving friends and enjoy a warm bowl...
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Ingredients
Premix Ingredients
Moong dal1/4cup
Masoor dal1/4cup
Urad dal1/4cup
Cumin seeds1tsp
Black pepper1/2tsp
Turmeric1/2tsp
Dry ginger powder1/2tsp
Coriander powder1tsp
Rock salt1tsp
Curry leaves (optional)
Garlic powder (optional)
Soup Ingredients
Premix2tbsp- Water or milk2cups
Onion (optional)
Carrot (optional)
Capsicum (optional)
Corn (optional)
Tomato (optional)- Paneer or tofu (optional)
Nutrition (per serving)
Calories
53.8kcal (2.69%)
Protein
3.6g (7.26%)
Carbs
8.4g (3.07%)
Sugars
0.5g (1.06%)
Healthy Fat
0.5g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
How to make One Premix, Two Healthy Soups
To Make the Premix
- Step 1
Dry roast the dals on low flame for 4–5 minutes until aromatic.
- Step 2
Add cumin seeds, black pepper, and curry leaves, and roast for a few seconds.
- Step 3
Let the mixture cool, then mix in the spices and grind coarsely.
- Step 4
Store the premix in an airtight container. It has a shelf life of 2 months.
To Make Soup (2 Ways)
- Step 1
Combine 2 tablespoons of premix with 2 cups of water or milk. Boil for 5–6 minutes until creamy.
- Step 2
For a vegetable-protein soup, sauté onion, carrot, capsicum, corn, and tomato in ghee. Add the premix and water, and cook for 5 minutes. Finish with paneer or tofu for added protein.
Nutrition (per serving)
Nutrition (per serving)
Calories
53.8kcal (2.69%)
Protein
3.6g (7.26%)
Carbs
8.4g (3.07%)
Sugars
0.5g (1.06%)
Healthy Fat
0.5g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the dals are roasted on low flame to prevent burning and to enhance their aroma.
Store the premix in an airtight container to maintain its freshness for up to 2 months.
For a richer flavor, use milk instead of water when making the soup.
Add curry leaves and garlic powder to the premix for an extra burst of flavor.
Customize the soup with your favorite vegetables or protein options like paneer or tofu.
FAQS
Can I use other types of dals for the premix?
Yes, you can experiment with other dals like chana dal or toor dal, but ensure they are roasted properly for the best flavor.
How long can I store the premix?
The premix can be stored in an airtight container for up to 2 months.
Can I make the soup without milk?
Yes, you can use water instead of milk to make the soup. Milk adds creaminess, but water works well too.
What vegetables work best for the vegetable-protein soup?
Vegetables like onion, carrot, capsicum, corn, and tomato work well. You can also add spinach or peas for extra nutrition.
Can I make this soup vegan?
Yes, use water instead of milk and tofu instead of paneer to make the soup vegan.
Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe
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Australia