Try out these delicious traditional hot soup recipes this monsoon season

Updated on: 4 July 2022, 12:18 pm IST

Simmer up one of these hot soup recipes in this season to boost immunity while charging up your taste buds as well..

Susmita
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soup recipes
Adding soups to your monsoon diet is a great option. Image courtesy: Shutterstock
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Monsoon is an important season in India and with the start of the rainy season, the temperature and humidity provide a perfect environment for the microbes to surface. It can then cause seasonal flu in humans and puts our attention towards looking after what we consume on a daily basis. From hot soup recipes to eating spices that boost immunity, eating the right foods is important as it will help in reducing the risk of contagious infections, which are common during the monsoon season.

Here are some quick tips to boost immunity

1. Eat less fried food as it may lead to indigestion.
2. Hydrate well with clean water or homemade soups and porridges.
3. Use spices, herbs and condiments to boost immunity.
4. Beware of the raw foods outside.
5.  Make sure to cook all the seafood very well.

How to boost your immunity with spices?

Spices are made from dried fruits, seeds, barks or roots of certain plants. Spices that give flavor need to be added in the initial stages of cooking so that they release their flavors, while spices that are used for their aroma should be added at the end stage of cooking. They contain antioxidants which are helpful in boosting the immunity and treating the symptoms of common illnesses apart from aiding in digestion.

ream of broccoli soup recipe
A bowl full of health and taste! Image courtesy: Shutterstock

Traditional soup recipes to try this monsoon season

Traditional and hot soups prepared with spices are specifically made during monsoon to improve immunity. You can try out these following recipes:

1. Amla soup

Ingredients:

Jaggery or salt – as per taste

Fresh Pepper powder – as per taste

Ginger – 1 piece

Tulsi leaves – 7-8 number

Mint leaves – 1 twig

Country Gooseberry – 1 tablespoon

Method:

  1. Wash and cut ginger, tulsi leaves, mint leaves and gooseberry into small pieces.
  2. Transfer the above cut ingredients to a deep pan and add 2 glasses of water.
  3. Boil the above concoction so that the water amount reduces to half the portion.
  4. Filter the mix to attain aromatic water.
  5. Add jaggery/salt and freshly ground pepper as per taste.

This soup can be consumed by everyone, including pregnant and lactating mothers every day or as symptoms develop. Jaggery can be replaced by salt in case of gestational or type 2 diabetic mothers.

2. Horse gram soup

Ingredients:

Horse gram – 1/2 cup

Pepper powder – 1 teaspoon

Jeera seeds – 1 teaspoon

Lemon juice – as required

Turmeric powder – 3 pinch

Ghee – 1 teaspoon

Salt to taste

Chopped garlic – 1/2 tablespoon

Method:

  1. Wash and soak horse gram overnight and pressure cook it with extra water. Once cooked, keep the water separate and filter the cooked horse gram.
  2. Take half the portion of cooked horse gram and grind it to fine paste.
  3. Take a pan, add ghee and jeera. Now add chopped garlic and sauté until brown.
  4. Add the grind horse gram as well as the left out cooked horse gram.
  5. Add the filtered water, and let it boil for some time.
  6. Sprinkle pepper and salt as per taste.
  7. Serve hot in a soup bowl. Add lemon juice as required.

Horse gram is proven to reduce insulin resistance and is a good lentil option for diabetic/GDM mothers. Due to its diuretic nature, the risk of kidney stones can be reduced on regular intake of horse gram. However, the phytic acid is comparatively higher which will hinder the absorption of other nutrients. Hence, it is advisable to soak, sprout or cook the horse gram to destroy the phytic acid.

Also, read: Give these 5 soups a shot for weight loss

3. Drumstick soup

Ingredients:

Washed fresh drumstick leaves – 1 cup

Cut Green chillies – 2 number

Chopped Tomato – 1 medium

Cut Onion – 1 number

Pepper powder – 1 teaspoon

Jeera seeds – 1 teaspoon

Turmeric powder – 3 pinch

Ghee – 1 teaspoon

Salt to taste

Chopped garlic – 2 tablespoon

Lemon juice- 1 teaspoon

Method:

drumsticks benefits
This is a bowl of comfort and health! Image for representational purposes only; courtesy: Shutterstock
  1. Take a pressure cooker with water, add drumstick leaves, green chilies, tomato, onion, and cook the ingredients.
  2. Cool the mixture, filter the water and blend the rest of the mixture into fine paste.
  3. Take a bowl and pour the filtered water kept aside and mix it with the paste. And filter the whole mixture once again.
  4. In a pan add ghee, chopped garlic, jeera, turmeric powder and sauté. Add the above soup mixture and season with salt, pepper as per taste.
  5. Squeeze lemon and serve hot.

Drumstick leaves are rich in calcium, vitamin C, iron and antioxidants. It’s proven to reduce blood sugar levels, improve immunity, reduce inflammation and lower blood pressure. The soup is good for pregnant and lactating mothers.

4. Garlic carrot soup

Ingredients:

Chopped Onion – 1 medium

Chopped Carrot – 2 medium

Minced Garlic – 3 tablespoons

Ghee -1 teaspoon

Salt and pepper as per to taste

Coconut milk – 150 ml

Vegetable broth – 200 ml

Lemon juice – 1 teaspoon

Method:

  1. Take a pan and add ghee, onions and garlic and sauté.
  2. Add water/vegetable stock, carrot to above mix and bring it to boil.
  3. Once the carrots are cooked, add turmeric, pinch of cinnamon, coconut milk and vegetable broth.
  4. Cool the solution and blend until smooth.
  5. Add lemon juice and serve hot.

You can add nuts and seed mixture (pumpkin, chia, roasted and chopped almonds, walnuts) for a crunchy taste. This soup is power packed with vitamin A and is safe for everyone to consume, even for pregnant and lactating women.

To say the least, soups are a great way to stay hydrated and to boost the immune system when one is down with seasonal flu. They are cost effective and easy to consume, power packed with spices that are loaded with antioxidants. Homemade soups are ideally to be consumed rather than store bought ready-to-eat soups which contain preservatives and extra sodium.

Susmita Susmita

Susmita, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru

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