Tomatoes (red ripe juicy) – 3 large
Green onions – 2 bunches
Moong dal (split green gram) – half cup
Water – 3 to 4 cups
Turmeric powder – quarter teaspoon
Ground pepper – quarter teaspoon
Oil or butter for seasoning – 1 tablespoon
Salt as required
Masala powder – half teaspoon (garam masala or any masala of your choice. I used tandoori masala powder)
Note: you can substitue or add vegetables like broccoli, carrot, green beans to this soup.
Blanch the tomatoes: Boil water and add the tomatoes. After a few minutes the skin will peel off. Drain water and cool it. Remove the skin completely. Mash using a masher or grind without adding water.
Chop the green onions: cut and separate the green part and the white bulb. Chop the green part finely and keep separately. Cut the ends in the white onion bulbs and chop finely. Keep it side.
Wash the split green gram (split green moong dal).
Heat oil or butter in a heavy bottomed kadai and add the chopped white onion bulbs.
Fry for a minute and add the crushed or ground tomatoes.
Fry for a couple of minutes and add the washed split moong dal.
Add 3 to 4 cups water and stir gently.
Allow the content to boil partially closed. When you see bubbles, add the turmeric powder, salt, black pepper powder, and the masala powder of your choice.
Let the content cook until the dal is mushy and is well blended with the tomatoes and spices.
Stir occasionally while it is cooking.
Now add the chopped green part of the green onions. Stir and let it cook for a couple of minutes.
Turn down the heat and serve warm.
It makes a healthy soup or a good and healthy side dish for chapathis/rotis.
Tomatoes are lipophilic, which means their nutritional value is increased by being cooked in some fat.
Cooked tomatoes may be more beneficial to your health than raw tomatoes.
Tomatoes are rich in vitamins (A, C Calcium) and fiber.
Tomatoes are rich the antioxidant Lycopene.
Green onion / Spring onion:
Green Onions are a great source of vitamin A.
Research has shown eating Onions may result in a number of health benefits, including lower blood pressure and cholesterol levels.
Onions also contain a substance that prevents the formation of blood clots.
Green Onions are also a good source of vitamin C (providing 15 percent of the daily requirement); iron (10 percent), and calcium and fiber (six percent).
Mung / Moong bean:
Whole or split seed of Vigna radiata (Phaseolus aureus, P. radiatus), green gram. A 150-g portion is a rich source of folate, copper, and selenium
a good source of vitamin B6, iron, and zinc
a source of protein and vitamin B1
provides 3g of dietary fibre; supplies 90kcal (380kJ)