Sattvic Food Recipes for Dinner Soups

Sattvic Food Recipes for Dinner Soups

PUMPKIN SOUP

This pumpkin soup ticks all the boxes! Its rich, creamy and ultimately satisfying. The rosemary & thyme combine to create a unique flavor, which you may have never experienced before.

INGREDIENTS
SERVES 2, MAKES 1200 ml
Soup Base

• ½ kg red pumpkin, with peel
• 3 cups coconut milk
• 2 tablespoons fresh thyme or 2 teaspoons dry thyme
• 1 stem fresh rosemary or ½ teaspoon dry rosemary
• 2 teaspoons rock salt
• ½ small green chili, chopped

Toppings

• 2 tablespoons pumpkin seeds
• ½ red bell pepper, cut into strips
• ¼ small coconut, cut into strips

PRE-PREPARATION

PREPARATION METHOD

• Chop the pumpkin into chunks. Do not take the peel off. Add it to a steamer and let it steam for about 20 minutes, until soft.
• Once the pumpkin has cooled, place it in a blender, along with the coconut milk, thyme, rosemary, salt and chill. Blend until smooth.
• Pour the soup into bowls, add the toppings from above and serve.

Tip Do not re-heat the soup because we should never cook coconut or coconut milk on the stove.

Tip Make sure you add rosemary and thyme to this soup, since they carry all the flavor. In case fresh is not available, use their dried versions.

PAPAYA CORN SOUP

INGREDIENTS
SERVES 2, MAKES 1400 ml
Soup Base

• 3 cups peeled & chopped green papaya (approximately 1 small green papaya)
• ½ small green chili, chopped
• 2 teaspoons coriander seeds
• 1 teaspoon chopped ginger
• 1½ tablespoons chopped lemongrass stalks
• 2 ¼ cups water
• 1½ tablespoon lemon juice
• 2 teaspoons rock salt
• 1 cup coconut milk

Topping

• ¼ cup corn, boiled
• ¼ cup chopped coriander

PRE-PREPARATION

PREPARATION METHOD

• Steam the papaya until it is soft.
• Meanwhile, take a shallow pan and dry roast the green chili, coriander seeds, ginger and lemongrass together. Add 14 cup water and let them cook together for 2-3 minutes, till the flavors are soaked in.
• Place this spice mixture in a blender along with the steamed papaya, 2 cups water, lemon juice and salt. Blend until absolutely smooth.
• Right before serving, add coconut milk to the soup. Stir well.
• Top with corn and coriander and serve (Do not re-heat before serving).

Tip The papaya used is not the soft, ripe and orangey one, but the unripened green papaya, which is firm, green on the outside and white on the inside.

SPINACH SINGHARA SOUP

This soup is a staple in my home. It’s hearty and comforting. The coconut milk gives it a subtle sweetness and also helps to thicken it.

INGREDIENTS
SERVES 2, MAKES 1400 ml
Soup Base

• ½ kg spinach
• 3 cups water
• ¾ cup singhara (water chestnuts) peeled and thinly sliced
• 2½ teaspoons rock salt
• ½ teaspoon black pepper
• ½ cup coconut milk

Garnish

• microgreens (optional)
• mary gold petals (optional)

Substitution In case singhara is not available, use potato.

PRE-PREPARATION

PREPARATION METHOD

• Place the spinach and water in a pan. Heat on a low flame till the spinach is soft (about 15 minutes).
• Puree this mixture using a hand blender, till smooth.
• Pour this blended mixture through a sieve to get any stalks out.
• Keep the blended mixture back on the stove, on a low flame. Add the thinly sliced singhara and keep on a low flame for about 3 minutes.
• Turn off the heat and add salt and pepper.
• Right before serving, add the coconut milk to your soup and stir well.
• Garnish with microgreens (optional) and serve. Do not re-heat the soup after adding coconut milk.

PEA CARROT SOUP

INGREDIENTS
SERVES 2, MAKES 900 ml
Soup Base

• 1 cup fresh peas
• 1 cup chopped carrot
• ½ cup chopped potatoes
• 2 small bay leaves
• ½ inch coin of ginger, chopped
• 3 cups of water
• 2 teaspoons lemon juice
• 2 teaspoons rock salt

Topping

• ½ cup fresh peas
• ½ cup chopped carrots, diced
• ¼ cup chopped coriander

PREPARATION METHOD
Soup Base

• Place the peas, carrots, potatoes, bay leaves, ginger, and water into a pan, cover and cook on a low flame for about 15 minutes, until all vegetables are soft.
• Remove bay leaves from the pan.
• Using a hand blender, puree the vegetables till smooth.
• Add lemon juice and salt from the top.

Topping

• Steam/boil the peas and carrots until soft.
• Add the boiled peas, carrots and coriander into the soup base. Stir well and serve warm.

Note Use only fresh peas (not frozen peas) and red winter carrots to make this soup.

BROCCOLI POTATO SOUP

This rustic broccoli & potato soup is the perfect winter warmer. It is so easy to make with just a few simple ingredients but it’s full of flavour and hearty goodness.

INGREDIENTS
SERVES 2-3, MAKES 1½ litres
Soup Base

• 2½ cups fresh broccoli, roughly cut
• 1 ½ cups potatoes, roughly cut
• 3 cups water
• 1 ½ teaspoons rock salt
• 1 inch fresh ginger, grated
• ¼ teaspoon black pepper powder
• 1 cup coconut milk

Topping

• 1 cup fresh broccoli, roughly cut
• ½ carrot, cut into circles
• ¼ cup fresh coriander, chopped
• 1 tablespoon pumpkin seeds

PRE-PREPARATION

PREPARATION METHOD
Soup Base

• Heat a saucepan over medium heat. Add the broccoli, potato and water. Cover the pot and let the vegetables cook for 20 minutes, or until the potatoes are fork tender.
• Add the ginger to the saucepan and let it cook with the vegetables for another 3-4 minutes.
• Remove the pot from the stove and use an immersion blender to puree the vegetables.
• Add the salt and pepper and mix well.
• Right before serving, add the coconut milk.

Topping

• Steam the broccoli and carrot until soft. Add to your soup, along with coriander and pumpkin seeds. Serve the soup warm.

TOMATO SOUP

In Satvic cuisine, we do not cook tomatoes. We always add them in the end, because tomatoes are rich in Vitamin C, which is a very delicate vitamin and gets destroyed easily when heated. Therefore, in this soup, we only blanch the tomatoes, to preserve their nutrition.

INGREDIENTS
SERVES 1-2. MAKES 700 ml

• 8 medium tomatoes
• ¼ cup chopped bottle gourd
• ¼ cup chopped carrot
• ¼ cup chopped potato
• ¼ cup chopped red bell pepper
• 1½ cups water
• ½ teaspoon dry rosemary
• ¾ teaspoon rock salt
• ¼ teaspoon black pepper powder
• ½ teaspoon dry oregano

PREPARATION METHOD

• Dip the tomatoes in hot water for 15 minutes. Cover with a plate. After 15 minutes, peel off their skin and take out the seedy part from inside,
• Heat a saucepan over medium heat. Add the bottle gourd, carrot, potato, bell pepper and 114 cups of water. Cover the pot and let the vegetables cook for 15 minutes,
• Add these vegetables and water to a blender, along with the peeled and de-seeded tomatoes and rosemary. Blend until smooth.
• Mix in the salt, pepper and oregano. Serve.

CARROT CUMIN SOUP

INGREDIENTS
SERVES 2, MAKES 1 litre
Soup Base

• 1 teaspoon cumin seeds
• 1 inch coin of ginger, chopped
• ½ teaspoon coriander powder
• 2 cups chopped carrots
• 1 cup cauliflower florets
• 3 cups water
• 1 bay leaf
• 1 cups coconut milk
• 2 teaspoons rock salt
• ½ teaspoon black pepper

Topping

• 2 tablespoons chopped coriander
• 2 tablespoons chopped mint

PRE-PREPARATION

PREPARATION METHOD

• Heat a saucepan over medium heat. Add cumin seeds, ginger and coriander powder. Stir well and cook for one minute, til! the spices become fragrant.
• Add diced carrot & cauliflower to the saucepan & cook for 5 mins while stirring occasionally.
• Pour in the water and add the bay leaf. Bring to a boil. Partially cover the pot with a lid, reduce the heat to medium and simmer for 20 minutes.
• Blend the ingredients in the saucepan using a hand-blender.
• Add salt and pepper. Stir well.
• Right before serving, add coconut milk and stir.
• Garnish with coriander and mint. Serve warm.