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Tomato, Cilantro and Moong(Lentil) Soup

A light, hearty, low cal Tomato and Cilantro soup, rich in Indian flavours added with Moong Lentils, veggies like carrots and Bottle Gourd  to add the creaminess. Perfect for weight watchers or on detox diets or when the weather is cold and chilly!! Instant Pot and stove-top Pressure Cooker Method included.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Appetizer, Soups
Cuisine: Indian Cuisine
Keyword: Gluten-free, healthy, low calorie, Vegetarian
Servings: 4
Author: Swati

Ingredients

  • 4 Large Tomatoes
  • 1/2 Cup Chopped Carrot
  • 1/.2 Cup Chopped Bottle Groud
  • Handful of fresh Cilantro leaves
  • 1/4 Cup Split and husked Moong Lentils(Yellow Moong Dal)
  • 1/2 Cup Chopped Onions
  • 1" Ginger piece
  • 3-4 Garlic Cloves
  • 1/2 Tsp Cumin Seeds/Jeera
  • 1 Bay Leaf
  • 1 Cinnamon Stick (small)
  • 4-5 Peppercorns
  • 4-5 Cloves
  • 1/4 Tsp Turmeric Powder
  • 1/4 Tsp Coconut Sugar or Brown sugar
  • 1 tsp Desi Ghee/Butter/Oil(Flavourless)
  • Salt as per taste
  • 2 Tbsp Tomato Paste optional
  • Veg Stock or Water as required

Instructions

  • Wash all the veggies and Cilantro. Wash and soak moong dal.
  • Chop roughly tomatoes, ginger, garilc and onions

Instant Pot Method

  • Switch on the saute mode for Instant Pot  and  set the time for 5 minutes.
  • When the screen shows hot, add oil/ghee or butter, add all the whole spices and cumin seeds.
  • Add ginger, garlic and saute for a few seconds,add onions and saute till light pink.
  • Add tomatoes, carrots, and bottle gourd and tomato paste and  mix.
  • Drain the water from the soaked moong dal and cilantro leaves. Add turmeric, salt and water around 2-3 cups.
  • Cancel the saute mode, place the cover and set the pressure cook mode (high), set the timer for 5 minutes. 
  • Once the timer goes off, release the pressure by pressure QPR, and open the cover. 
  • Blend the soup by hand blender or transfer carefully the contents in blender jar and blend in batches. Before blending take out the bay leaf and cinnamon stick.
  • After blending, set the saute mode for 5 minutes, and cook soup for another 2-3 minutes. add sugar and more black pepper(optional). You can adjust the consistency by adding water if you want a thin soup. Let the soup come to a boil, serve hot or keep in warm mode till the time of serving,

In Pressure cooker(Stove-top)

  • Follow all the steps under Instant Pot method, till sauteing and adding the veggies and lentil. 
  • Add veg-stock or water, close the lid and cook till 2-3 whistles. Once the pressure goes down or do the quick release,blend the soup add sugar, adjust the consistency of soup and cook again for 2-3 minutes till the boil comes.
  • Serve hot. Garnish with more chopped cilantro and freshly ground pepper.

Notes

  • Red Lentils can be used inplace of moong beans.
  • I have given the method for Instant Pot Ultra. The steps and timings for the setting remain the same. Only the display if different in Ultra.