Low Calorie Tomato Soup


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A perfect low-calorie substitute for creamy tomato soup in which the creamy texture is retained by the addition of protein rich moong dal and low-fat milk. The use of only 1 tsp of butter for 6 servings makes this recipe truly healthy. Using toasted whole wheat bread croutons for serving is just the rich crunchy contrast to the fried croutons made with oodles of oil and refined flour.

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Preparation Time: 
Cooking Time: 
Makes 6 servings
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Ingredients

5 cups roughly chopped tomatoes
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tsp low-fat butter
1/2 cup finely chopped onions
2 tsp sugar
1/2 cup low-fat milk, 99.7% fat-free
salt to taste
1 tsp freshly ground black pepper (kalimirch)

For Serving
toasted whole wheat bread croutons , refer handy tip

Method
  1. Combine 4 cups of water, tomatoes and moong dal in a deep non-stick kadhai , mix well and cook on a medium flame for 8 to 10 minutes or till the tomatoes are soft, while stirring occasionally.
  2. Remove from the flame and keep aside to cool.
  3. Blend in a mixer to a smooth mixture. Do not strain and keep aside.
  4. Heat the butter in a deep non-stick kadhai, add the onions and sauté on a medium flame for 1 to 2 minutes or till they turn light brown in colour.
  5. Add the tomato-moong dal mixture, sugar, low-fat milk, salt and pepper and mix well.
  6. Bring to boil, while stirring occasionally and simmer for 5 minutes.
  7. Serve hot with toasted whole wheat bread croutons.

Handy tip:

  1. To make toasted whole wheat bread croutons, toast the whole wheat bread and then cut into 1 cm × 1 cm (10 mm. ×10 mm. ) cubes.
Nutrient values per serving
EnergyProteinCarbohydratesFatVitamin AVitamin CIronFibre
66 calories 3.1 gm 10.9 gm 1.0 gm 506.9 mcg 36.3 mg 1.1 mg 2.8 gm
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