dinner soups : black carrot soup with walnuts and feta , making the most of the season

I absolutely believe in the theory of demand and supply. Although the market has now started manipulating the demand by creating a fake demand for marketing some cheap and faux foods, the faux foods are made desirable using the medium of advertising, sponsored research and peer reviewing.

In such a situation we as consumers have a bigger responsibility in ensuring the food and ingredients we get are real if not organically grown. We must start asking for foods and ingredients that we want and not fall for what is available, the market responds.

My experience is that when I started asking my neighborhood subziwalas to bring chane ka saag (chickpea shoots) they slowly started bringing and now I see many of them bring it more frequently. Likewise happened for many other greens, heirloom varieties of lime, cucumbers and many more native vegetables. Similar has happened to black carrots too and I am so glad to see them in abundance this year more than ever. That needs to be celebrated and I have been cooking with black carrots a lot this season.

And black carrots are cheaper than the last few years this time, almost half the price I must add. Good news.

And when I want to use a lot of one particular vegetable I normally soup it up. Imagine you consume about 300 gm black carrots in one meal. So much antioxidants and flavonoids in one meal and I do take care to supplement it with enough proteins and fats so the meal is balanced, nutrient absorption is taken care of.

ingredients 
(2 large, meal servings or 6 soup servings for a multi course meal)

500-600 gm black carrots cleaned and diced in irregular pieces
150 gm red shallots or baby onions quartered (use less or skip if you don't like their sweetness)
6-8 pods of garlic chopped roughly
few springs of marjoram or any herb you like (celery works or ad coriander greens)
2 tsp mustard or olive oil, I have been using more mustard oil lately
1 tbsp tahini or roasted sesame paste
2-3 tbsp thick cultured yogurt (whisked)
about 10 walnuts halves
some feta cheese, more the merrier
salt to taste
pepper to taste

procedure
 
Heat the oil in a pressure cooker pan or a deep pan and tip in the garlic, onion and diced black carrots. Add salt and pepper and toss and stir till it all looks glazed and slightly browned at the edges.

Add marjoram or whatever herbs you are using, toss a little and add about 100 ml water. Fix the lid and cook till the first whistle blows. Take off the heat and let the cooker cool. I normally do this in the morning when I cook my breakfast and lunch and leave the pressure cooker undisturbed till required for the dinner.

If coking in a stock pot you need a little more water, cook covered till softened.

Now blend the contents when the soup needs to be served. Transfer the contents of the cooker to a blender along with tahini, yogurt and a little water if required. Blend till smooth.

Transfer to the pot and simmer, adjust seasoning and serve topped with broken walnuts and chunks of feta cheese.

This has been a satisfying delicious soup this season. We normally didn't need any breads with it but you can serve some garlic bread with it and make the meal even more interesting.

We keep some broken walnuts and feta chunks on the side for this soup and keep adding as we go. It does add a lot of texture and flavor to this thick and creamy soup.

Do try soon and let me know if you like. The soup can be made with beet root too but I think the flavours may need some fine tuning as black carrots and beets have very different flavour profile. If you use half red carrots and half beets it might be a better idea.

I crave for my soup dinners when I am traveling trust me. Just back from a long trip to Hyderabad where I was attending the National Permaculture Convergence and even presented 2 sessions about 'health, nutrition and it's correlation with soil' and another on 'native and wild foods'. More on that later, enjoy black carrot soup with walnuts and feta till then.

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lentil and greens soup to balance the diet regime | lentil soup with broccoli, garlic leaves and carrot leaves

Lentil soups are one of those meals that I cook whenever in doubt. There are times when I want to eat all the vegetables and lentils in a warming comforting meal and don't want to cook an elaborate meal. Especially for dinner I want a warm cup to hold in my hands and sip the goodness slowly.

And recently I found a glass breakfast cup (measuring 700 ml) that I use for my soup meals as well. What is even better is that the huge cup fits in my large palm quite snug with my thumb slipping into the handle. You will find more soup mugs in my home than plates probably, I love my soups so much.

The good thing is that one can add just about any vegetables and greens to lentils and make the most delicious soup, that allows using the seasonal produce in a great way. Knowing what combinations of vegetables you like and adding on the seasonings right works wonders in this case.

I am a great fan of pressure cookers for making life easier when I want healthy and filling meals in a jiffy. And I get a secret pleasure when others try guessing what all has gone into the soup and I reveal the presence of carrot greens in it. Yes this lentil soup has carrot leaves along with broccoli and some fennel leaves.

Now most people hate broccoli and everyone that I know has shrunk their noses to carrot leaves. Luckily they just hate it and say no to these wonderful vegetables when suggested, but when I make the carrot leaves paratha no one seems to mind what leaves are those.

I know carrot leaves have very little taste and a slight bitter aftertaste that even I don't like. But carrot leaves lend themselves well in parathas and soups in combination with some aromatic ingredient.

Note that there are many articles on the internet telling you how 'toxic' carrot leaves are, how the alkaloids are so harmful that it may be deadly but in my experience I never saw any toxic effect of the greens. No one would be able to eat so much carrot leaves to cause death by overdose of alkaloids. If you can have instant coffee you can have carrot leaves too.

I find *mixed lentil (see ingredient list) works better for thick and creamy lentil soups. Although you can use any lentils for making soups, this mix of split black beans with skin, split mung with skin, split red lentils, split pigeon peas and split chickpeas is the current favourite of mine.

Even for this lentil soup the carrot leaves taste great along with some green garlic, a few fennel leaves and a lot of broccoli. I added coconut milk for making the soup smooth and garlic butter because I wanted some warmth.

ingredients 
(2-3 large meal servings or 6-7 soup servings)

100 gm *mixed lentils (split urad daal and split mung with skin, masoor daal, arhar daal and chana daal)
2 small broccoli (250 gm) along with the stems, hard portions removed
5 green garlic shoots (50 gm) chopped (optional)
leaves of 6 carrots (70 gm)
3-4 stalks of fennel (or use coriander leaves or dill leaves)
salt to taste
1/2 tsp turmeric powder
6-7 pods of garlic peeled and minced
2 tsp butter or ghee
100 ml coconut milk
pepper powder and red chilli flakes as per taste
lime juice 1 tsp

procedure 

Rinse lentils and soak for an hour or so. Or use directly in a hurry.

Place the lentils and all chopped vegetables in a pressure cooker along with 2 cups water, salt and turmeric powder and pressure cook for 10 minutes after the first whistle. Let it cool till you can blend the cooked contents.

I generally pressure cook the above mix in the morning and do not open the lid till the dinner time when I have to cook the soup. Once pressure cooked the contents stay unspoiled till you open the cooker. This way I get cold cooked lentils and vegetables that can be blended conveniently.

Blend the lentils and vegetables mix and return to the cooker pan. Add the coconut milk, adjust seasoning and add the garlic butter too. Simmer till the soup is hot and creamy.

Serve with a little more coconut cream or milk as garnish.

The soup is so delicious I often overeat whenever I make this. I started making this soup when there was a glut of carrots in my garden few years ago but the carrots remained very thin and gnarled as the soil had too many stones. I went ahead and used the leaves and now I always get a bunch of fresh carrots with leaves whenever I spot them in the market. The garden makes me learn so much.

The soup tastes great when thick and creamy when you are having it as a meal. If you are planning to serve this soup as part of an elaborate meal you must keep it thinner as you wouldn't want a too filling soup to start a meal. Garnish the thinner version of this soup with a slice of lime and see how everyone loves the hint of fennel or whatever herb you decide to add to this soup.

To tell you the truth I make this soup quite often when the broccoli are past their prime. The herbs, the coconut milk and garlic butter lift this soup to another level. The carrot leaves will not even be noticeable in the overall scheme of things trust me.

You can add beet leaves and cauliflowers or simply loads of coriander leaves and tomatoes to make the same lentil soup along with coconut milk or dairy cream or even buttermilk. Try one of these combinations to know what I mean.

The combination of lentils and such vegetables in a soup makes it easier to balance out any eating out or eating for social obligations. Eating simpler meals at home is the best way to be able to enjoy eating out occasionally.

But it doesn't mean you can go berserk when eating out, too much damage to the eating discipline will need more strict measures to undo the damage.

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healing guava soup with ginger, lemongrass and a hint of tulsi | a soup to treat dry cough

Guava is in season now and we have been eating them quite a lot. The other day my house help was complaining how her kids love guava and she doesn't let them eat because it makes them cough. I told her Guavas are not responsible for coughing but she wont listen.

In fact many of us believe that Guavas cause cold and cough and do not eat them after sunset. Guavas being linked with cold and cough is absolutely a myth. In fact guavas are one of the most nourishing fruits of the season. With rich Calcium, Magnesium and Vit C, these are one of the best food to boost immunity. Guavas are known for the rich pectin content too that helps in cleansing the gut and regulating the cholesterol too.

But why Guavas are linked with coughing? I have no idea honestly speaking but then most fruits are considered as 'cold' in Indian context. Even Bananas and Oranges are considered 'cold' so the logic could be absolutely nonexistent in this case.

I have grown up around Guava trees and the areas where cart loads of fresh Guavas would appear every morning in season and people would quarter them, sprinkle a mix of spiced salt over them and eat them till they felt stuffed. No one I know ever caught cold by eating Guavas.

The fact that many people don't know about Guavas is that they can be cooked too. Guava subzi (curry) is well known in north India but very few people know that fire roasted ripe guava is an ancient remedy to treat cough. Once a fully ripe guava is grilled over gas flame or in an oven, the fruit can be halved and the flesh can be scooped out to eat it warm. It is known to treat the most persistent cough. 

As a short cut method, I have often asked people to microwave a ripe Guava till it gets warm and eat it to treat cough and it has helped. Personally I don't appreciate the taste of fire roasted guava much but eat it as a medicine. Now thankfully I found a better way to treat a cough or a throat irritation caused by pollutants (dust or particulate matter).

It so happened that I was feeling really irritated by the way my throat was itching and paining slightly and I knew it was because of a long walk I did the previous evening. Delhi pollution levels have been alarming this season and evening walks can be potentially dangerous. But what to do?

Normally I make a herb tea infusion of lemongrass and ginger with some added black pepper or Tulsi (Holy Basil) leaves and keep sipping on it till I find relief. This time when I was proceeding to make this infusion for myself I got reminded of a couple of very ripe Guavas that had become too soft to be any good. The result was phenomenal in taste and of course the after effect of this soothing soup.

ingredients
(serves 2, large servings)

2 large ripe soft Guavas (200-250 gm), quartered or cut in chunks
1 liter water
one stalk and leaves of lemongrass crushed and tied up together
2 inch piece of tender ginger root
6 peppercorns
2 inflorescence of tulsi (Holy basil) or use 2 springs of leaves
2 pinches of salt or to taste
2 tsp sugar ( I used jaggery)


procedure

Pressure cook everything together till the whistle blows. Or cook in open pan till Guavas turn mushy.

Blend using a stick blender and sieve through a soup colander. Adjust seasoning.

Serve hot or warm.

This Guava soup is quite aromatic and tasty. You can adjust the balance of flavours according to taste but there is no need to add any butter or cream to this soup.

I liked it so much that I keep looking for more serving even when I get a large serving for myself each time. The cup in the picture above is a 700 ml breakfast cup that I use for some of my soups and smoothies. Good things are needed in large doses I believe.

The itchy throat was not even remembered till I saw the pictures of this soup and was reminded to post the recipe here. Natural remedies are the best.

Make this Guava soup sometime soon and let me know if you like it.

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chilled fruit soup for summer | papaya and orange soup with feta cheese and hint of star anise

I know you would say why not a smoothie. But you know a soup is different and this papaya and orange blend makes a real soup with a hint of spice and a tang of kala namak. A chilled soup with fruits makes a nice raw soup, much like Gazpacho but a bit different. You can make gazpacho with whatever combination of vegetables and fruits you like, I often add chucks of papaya or half ripe strawberries to smooth or chunky gazpacho for my meals.

But this soup is totally fruity with a hint of spice. You can add a bit of marmalade for a deeper flavour but it tastes great even without that.

ingredients
(2 servings)

papaya cubes (over ripe is the best) 2 cups
deseeded orange segments 1.5 cups
kala namak (black rock salt) 1/4 tsp
star anise powder a pinch
white pepper powder a pinch
citrus marmalade (optional) 1 tbsp
feta cheese or sour cream to top 2-3 tbsp

procedure..

Chill the fruits before peeling and chopping. Or put them into freezer for 30 minutes if in a hurry.

Blend everything together till really smooth. Adjust seasoning and pour in soup cups, top with feta cheese and serve immediately.

Take a picture if you wish and send it to your parents to tell you are eating your fruits alright. It is important :-)

This chilled fruit soup is a really refreshing meal on a hot summer day. You know it had got a bit hot 2 days back here when I whipped up this soup, but it rained again and the summer heat is gone. I am still using the bathroom geyser and we are eating our hot soup dinners too sometimes, in mid April for a change. There is some serious climatic change to be seen definitely.

The cold fruit soup of Hungry looks interesting too, this cold fruit soup I came across is partially cooked. Making completely raw cold fruit soups or cooking them partially to get more depth of flavours is a personal choice. But be assured this soup is very different from a smoothie though technically it might be a smoothie flavoured and plated differently.

One more way to eat your fruits. Just blend it, pour it, top it with sour cream or feta cheese or even hung curd if you please. And devour in it for a quite lunch staring at the signs of spring in the garden, summer gone totally confused in Delhi.

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cauliflower and mushroom soup with a hint of caramalised onions | eating seasonal and local produce mindfully

A cauliflower soup may sound boring and bland if you consider the plain white vegetable being pulped to soup. Cauliflowers are associated with roasted or pan grilled kind of curries and spicy roasts but this vegetable has a potential to make the best white sauces for pasta and some really good soups too. This cauliflower soup is enriched with caramelized onions and mushrooms and a hint of thyme to lend deep flavours. I have recreated this soup again and again with minor alterations in this recipe.

Cooking with seasonal vegetables makes sense always. Talk about the vegetables being fresh and locally produced and being packed with the best possible combination of nutrients for the body. I remember we never used to get any cauliflowers, green peas or tomatoes during summers in any of the small towns I have lived in, and we have actually lived in quite a few places thanks to my dad's transferable job. There was no coriander greens in summers, there was no mint in winters and so on. We have grown up eating seasonal produce but now as transportation of vegetables and fruits is better equipped we do get vegetables grown all over the world and everything is available almost all year round.

The problem with eating these imported fresh produce or any such produce that is transported to long distances is that we are indirectly promoting a food economy that depends a lot upon petroleum fuel. Our food doesn't need to be contributing to green house gas emissions but if we contribute to a food economy that depends upon petroleum fuel to transport it, we do that unknowingly. Our carbon footprint become bigger and bigger. Eating locally produced foods would depend very little on petroleum fuel and wont come loaded with a guilt of a bigger carbon footprint.

But that isn't the only factor that we should prefer locally produced foods. Especially with fresh produce we can ensure quality, hygienic and pesticide free produce more when we know where and how it is being produced, transported and treated during and after transportation. Although in big urban centers like Delhi there is always a threat of heavy metal concentration if say water chestnuts are farmed in or around river Yamuna. But we do choose the lesser of the devils when there are no options. Sad but true.

The best part of eating seasonal and local produce is that the vegetables and fruits are packed with the nutrients they are known for. Growing some of the food we eat will be wonderful if we have options. Nourishment to the body is ensured and that makes up for everything else.

As I mentioned I have been making this cauliflower and mushroom soup in many variations for years now. One of the versions I made last year and clicked pictures too was this caramelized onions and cauliflowers soup that we enjoyed with bathue ka paratha crackers. I will include instructions for this simpler recipe as well in the recipe here.

ingredients..
(2 large soup servings)

cauliflower florets 300 gm
sliced onions 100 gm
sliced mushrooms 150 gm
dried thyme 1 tsp
salt and pepper to taste
pinch of nutmeg powder
fresh cream 30 ml or 2 tbsp (optional)
milk 300 ml
ghee, butter or olive oil (EVOO) 2 tsp

procedure...

Heat the ghee or oil in a deep pan and tip in the sliced onions. Add salt and cook over low flame till the onions caramelize and become brown but take care not to burn them.

Add the cauliflower florets cut into small bits and cook for 3-4 minutes covered, stirring twice in between. Add the mushrooms, saving a few slices for garnish, add the pepper powder, dry thyme and cook the mixture again for a couple of minutes, covered.

Empty the pan once the vegetables are cooked and keep the vegetable mix aside to cool down a bit, to be blended into a smooth paste later.

Spread all the sliced mushrooms in the same pan which would be enough greased to let the mushroom slices get lightly browned if left for some time over low flame.

The cooked vegetables get pureed while the mushroom slices get browned, empty the pan once again and pour the thick puree into it. Add the milk, nutmeg powder and simmer the soup for a couple of minutes. Add a little water or more milk to adjust consistency. Adjust seasoning as well.

Add fresh cream if using (I recommend for really great taste that it brings) and serve hot garnished with the browned slices of mushrooms.

To make a cauliflower soup without the mushrooms I like using a little more onions to be caramelized and and little quick cooking oats (like Quaker or Saffola oats available in markets) blended with the cooked vegetable mix. the seasoning is perfect and needs no change whether you use mushrooms in the soup or not but I like it more with mushrooms.

This is one of those soups that are really filling and comforting and you wouldn't need any bread with it. But if you are in a habit of having something with such a soup, I recommend crackers made with whole grains. A lot more texture a lot more taste to make the meal fulfilling I say.

You can even make this soup using homemade soy milk if you are lactose intolerant. Do try this soup for your dinner sometime and let me know if you found good enough as a one pot meal.

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pineapple clear soup recipe with lemongrass and galangal : a anti inflammatory soup for winter

Pineapple soup is a bit uncommon recipe but it is quite a comfort in winter months. Even though this winter we are being cheated here in Delhi as there is no chill in the air even though December has already started, this soup feels really good to wrap my hands around and sip slowly. Warming, healing and refreshing all at the same time. Many people find pineapples itchy in the throat due to hypersensitive throat but cooked pineapple is good for even those, and the inclusion of galangal, lemon grass and pepper makes this pineapple soup really comforting even for the most hypersensitive throat. This Thai food inspired soup is an absolute comfort for me at least.

Pineapple is one of those fruits that have so much nutritive value that they can easily be called as super foods. Pineapples are not particularly rich in macro nutrients but the enzymes and micro nutrients found in pineapples are helpful in many ways. Rich in antioxidants and anti inflammatory enzymes, pineapple is an easy fix for post workout electrolyte balance as well as for taking care of the DOMS that happens the next day of an intense workout.

This mocktail made with pineapple juice and lemongrass infusion is a great thirst quencher as well as a good electrolyte drink. A smoothie with pineapple, aloe vera and celery sticks is a great detox smoothie that works like a charm after a day of festive indulgence. My recipe of pineapple kanji is something I feel really good to develop as t is a great probiotic, anti inflammatory and refreshing drink, all at once.

Pineapple salads are my favourite especially after grilling the pineapple pieces and tossing them up with other ingredients being used. Pineapple and paneer salad with herbs and nuts is repeated quite regularly on my dining table. Grilled pineapple and broccoli is another yummy salad that fits the super food definition aptly. Pineapple also goes into my fruity version of insalata caprese.

I have come across many recipes of pineapple rasam on the internet and have been meaning to try one of them really soon. But fresh herbs growing in the garden make me think of using them in the best possible way and I come up with my own concoctions. I have a lot of lemongrass and galangal growing in the garden, both being sturdy kept me company even though the oregano, marjoram, rosemary, lemon balm and thyme etc all died upon me due to my frequent travel in the last few months. Lemongrass keeps finding way to my infusions and teas and I often use galangal leaves for some of those infusions as well. Roots of galangal take time to set and one doesn't feel like uprooting them as often. While thinking about an anti inflammatory soup for winters I couldn't stop myself from using galangal and lemongrass once I decided upon pineapple as the base flavour.

ingredients
(for 2 large servings)

pineapple cut into bite sized chunks 1 cup ( I used frozen)
pineapple juice (fresh or packaged, no sugar added) 200 ml
lemongrass one bulb and all it's leaves (or a handful of dried lemongrass)
galangal root 2 cm piece crushed
tulsi (holy basil) leaves 5-6 springs
thai bird chilly or any hot chilly 1 small
coconut flakes (or grated coconut) 1 tbsp
salt and loads of freshly crushed pepper
water 2 cups

procedure 

Add the lemongrass (scissor cut), galangal and tulsi springs to water and simmer for 2-3 minutes. Take off heat and strain.

Now add the pineapple pieces, crushed pepper, salt and coconut flakes and simmer for 5 minutes. Add the pineapple juice, bring to a soft boil before finishing.

Adjust seasoning, add a little jaggery or lime juice if required as the flavours should slightly hot, sweet and sour. Coconut flakes add a nice bite and subtle flavour to this soup.

Serve hot garnished with sliced hot chilly, slices of lemongrass bulb and fresh tulsi leaves.

I use pineapple juice from cartons quite often for convenience and also because we do get some good quality juices with no added sugar. Adding some fruit juices to cooking is a fun way to bring more flavours in your food.

The quick soup is packed with goodness of tulsi, galangal, lemongrass and pineapple, all ingredients known for their superb anti inflammatory benefits and for enhancing metabolic rate. Aren't we blessed to find such healing food so easily around us?

Try this simple pineapple clear soup or add a little coconut milk to make it a little more tropical in flavours. You might like some more chilly heat may be. Play with the flavours as you wish, this pineapple soup wont disappoint you anyway.

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Thenthuk soup | a Tibetan soup with pulled noodles, chicken and vegetables

Thenthuk and Thukpa are two hearty soups that we find in all Tibetan settlements across north eastern India and Northern Himalayan states. While thukpa is a flat noodle, thenthuk is a pulled noodle or bite sized pieces of a flat noodle. This is such a practical shape of noodle that one can keep having a bite of noodle in every spoonful of soup and feel comforted all the while. Thukpa and thenthuk both soups are cooked with a hearty meat stock, some refreshing hill vegetables and some freshly made noodles. Here we are making the thenthuk noodles with oats. This is a practical way to make soup meals healthier and tastier. This thenthuk is a hearty soup meal and one can have large amounts of it without worrying about overeating.

Why I felt like a soup in this hot summer? Thenthuk is quintessentially a winter soup for me but I got a mild throat infection right now and needed a nice chicken soup. I also wanted to make it a meal and asked the husband if he is a sport. He was happily nodding for a chicken soup for dinner.

Although it is only me who wants light cooling type meals for summers, he loves his mutton curry and roti even when the temperatures are soaring. I made a few nice light mutton curries this season, will post them soon.

But Thenthuk is different. It is light and cooling for the system and you can choose to have it piping hot or just warm for your comfort.

Fresh celery feels cooling in summer and brings back the flavours from the hills too.

I had brought a plump horse radish from INA market and that came handy in making the thenthuk with the authentic Tibetan flavour.

Ingredients

(2-3 meal servings)

 Chicken wings 250 gm

Chicken breast or thigh (small boneless pieces) 100 gm

Celery sticks chopped 1 cup

Spring onion chopped (white parts) 1 cup

 Sliced tomatoes ½ cup

 Minced garlic 2 tsp

Chopped pok choy 2

Horse radish (or white radish) cut into batons

Soy sauce  2 tsp or to taste

Schezuan pepper powder 1 tsp

Salt 2 tsp

Sesame oil 1 tbsp

Oats 1 cup

Whole wheat flour 1/3 cup

Chopped celery leaves a handful

procedure

 Mix the whole wheat flour and oats and knead a stiff dough by adding water. Keep aside. You can use only whole wheat flour for convenience or even all purpose flour if you wish.

Heat oil in a deep pan, tip in the minced garlic, spring onions and celery in that order. Sauté till everything gets translucent and aromatic. Add the tomatoes, salt and 700 ml of water and let the soup simmer for about 40 minutes. The chicken wings help make a nice stock as the soup cooks in the same broth. Fish out the chicken wings at the end.

Add the boneless chicken pieces and horseradish batons to the simmering soup and let them cook while you add the pok choy and thenthuk one by one.

To make the thenthuk, roll the dough in a thin cylinder and flatten it like a ribbon in the hands. Now break bite sized pieces form this ribbon and chuck them into the simmering soup. They will be cooked in about 15 minutes.

Add the soy sauce and schezuan pepper powder. You can add a star anise too if you wish. The soup will be really aromatic by this time. Add the celery leaves and serve the soup right away.

You can replace celery with aromatic culantro (a mountain herb) or coriander greens and stems. But celery lends the authentic flavour to the soup.

I have posted the Thukpa, Momos, Fingsya and Tingmo bread in the past and this Thenthuk recipe adds to the Tibetan repertoire on this blog. Hope you enjoy the recipes from Tibet that are so popular all over India now thanks to everyone travelling to the hills where these foods are made in the purest form.

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