4. Soups & Shorbas
Soups are the backbone of the light dinner. Each can be blended to IDDSI Level 4 for guests with swallowing difficulty and enriched with milk powder or paneer for protein.
| No. | Recipe | Best season | Texture | kcal | Protein g |
|---|---|---|---|---|---|
| 4.01 | Palak Shorba (No Cream) | Winter (Nov–Feb) | Smooth | 85 | 4.9 |
| 4.02 | Pumpkin–Masoor Soup | Monsoon (Jul–Sep) · Autumn (Sep–Nov) · Winter (Nov–Feb) | Smooth | 94 | 4.1 |
| 4.03 | Lauki–Ginger Soup | Spring–summer (Mar–Jun) · Monsoon (Jul–Sep) | Smooth | 65 | 2.7 |
| 4.04 | Sweet-Corn Soup (Blended, Sattvic) | Monsoon (Jul–Sep) | Smooth | 91 | 2.5 |
| 4.05 | Moringa-Leaf Soup | All year | Smooth | 56 | 3.3 |
| 4.06 | Ash-Gourd Soup with Coconut Milk | Spring–summer (Mar–Jun) · Autumn (Sep–Nov) | Smooth | 89 | 1.2 |
| 4.07 | Carrot–Tomato Shorba (Light) | Winter (Nov–Feb) | Smooth | 80 | 2.4 |
| 4.08 | Barley–Vegetable Soup | Spring–summer (Mar–Jun) · Winter (Nov–Feb) | Soft pieces | 91 | 2.3 |
| 4.09 | Tulsi–Vegetable Clear Broth | Monsoon (Jul–Sep) | Soft pieces in broth | 38 | 0.8 |
| 4.10 | Methi–Moong Shorba | Winter (Nov–Feb) | Smooth | 87 | 4.6 |
| 4.11 | Corn–Pumpkin Soup | Monsoon (Jul–Sep) | Smooth | 89 | 2.9 |
| 4.12 | Green-Pea Shorba | Winter (Nov–Feb) | Smooth | 98 | 5.0 |
4.01 Palak Shorba (No Cream)
SOUP · Serves 4 · Portion: 200 ml · 25 min · Best: Winter (Nov–Feb)
Texture: Smooth Dosha: Kapha-reducing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Spinach (palak) | 1½ bunches | 300 g | 1,500 g |
| Moong dal, yellow split | 2 tbsp | 30 g | 150 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Water | 3 cups | 700 ml | 3,500 ml |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Nutmeg | pinch | 0.1 g | 0.3 g |
Method
1. Cook moong with 400 ml water 3 whistles.
2. Blanch spinach 2 minutes; blend with moong and ginger.
3. Temper cumin in ghee; add purée and remaining water; simmer 4 minutes.
4. Add warm milk, pepper, salt, nutmeg; do not boil after milk.
| Per serving | Energy 85 kcal | Protein 4.9 g | Fat 3.9 g | Carbs 8.7 g | Fibre 2.5 g | Salt 0.8 g |
Care notes for 55+ guests Moong replaces cream — more protein, less saturated fat. | Ayurvedic note Cooked spinach with ghee and nutmeg is gentle on Vata. |
Variations & further ideas: Methi shorba · Palak–moong soup · Bathua shorba · Green-pea shorba
4.02 Pumpkin–Masoor Soup
SOUP · Serves 4 · Portion: 220 ml · 30 min · Best: Monsoon (Jul–Sep) · Autumn (Sep–Nov) · Winter (Nov–Feb)
Texture: Smooth Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Pumpkin (kaddu) | 3 cups cubed | 400 g | 2,000 g |
| Masoor dal (red lentil) | ¼ cup | 50 g | 250 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Water | 3⅓ cups | 800 ml | 4,000 ml |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Cinnamon | pinch | 0.3 g | 1.5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Pressure-cook pumpkin, masoor and ginger with water 3 whistles.
2. Blend smooth.
3. Temper cumin in ghee; add soup, cinnamon, pepper, salt; simmer 3 minutes.
| Per serving | Energy 94 kcal | Protein 4.1 g | Fat 2.8 g | Carbs 14.1 g | Fibre 1.9 g | Salt 0.8 g |
Care notes for 55+ guests Sweet, smooth and filling — a favourite of older guests. | Ayurvedic note The source plan's pumpkin–lentil soup. |
Variations & further ideas: Pumpkin–coconut soup · Pumpkin–moong soup · Pumpkin–carrot soup · Pumpkin kheer
4.03 Lauki–Ginger Soup
SOUP · Serves 4 · Portion: 200 ml · 25 min · Best: Spring–summer (Mar–Jun) · Monsoon (Jul–Sep)
Texture: Smooth Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Bottle gourd (lauki) | 1 medium | 500 g | 2,500 g |
| Moong dal, yellow split | 2 tbsp | 30 g | 150 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Water | 2½ cups | 600 ml | 3,000 ml |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Mint leaves | 6 leaves | 5 g | 25 g |
Method
1. Cook lauki, moong and ginger with water 3 whistles.
2. Blend with mint.
3. Temper cumin; add soup; season; simmer 2 minutes.
| Per serving | Energy 65 kcal | Protein 2.7 g | Fat 2.3 g | Carbs 8.9 g | Fibre 1.5 g | Salt 0.8 g |
Care notes for 55+ guests Hydrating and light — excellent in summer. | Ayurvedic note Lauki calms Pitta and supports the heart. |
Variations & further ideas: Lauki–coriander soup · Torai soup · Ash-gourd soup · Lauki raita
4.04 Sweet-Corn Soup (Blended, Sattvic)
SOUP · Serves 4 · Portion: 200 ml · 25 min · Best: Monsoon (Jul–Sep)
Texture: Smooth Dosha: Kapha-mild
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sweet corn kernels | 1¾ cups kernels | 250 g | 1,250 g |
| Carrot | ½ small | 50 g | 250 g |
| French beans | 4 | 30 g | 150 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Water | 3⅓ cups | 800 ml | 4,000 ml |
| Rice flour | 1 tbsp (thickening) | 10 g | 50 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Blend 150 g corn with 200 ml water; strain.
2. Sauté ginger, carrot, beans in ghee 2 minutes; add remaining corn and water; simmer 8 minutes.
3. Add strained corn liquid; thicken with rice flour slurry.
4. Season; garnish.
| Per serving | Energy 91 kcal | Protein 2.5 g | Fat 3.0 g | Carbs 16.1 g | Fibre 2.5 g | Salt 0.8 g |
Care notes for 55+ guests Straining removes tough kernel skins. | Ayurvedic note Corn is light and drying — good in the monsoon. |
Variations & further ideas: Corn–pumpkin soup · Corn–moong soup · Steamed corn chaat · Corn upma
4.05 Moringa-Leaf Soup
SOUP · Serves 4 · Portion: 200 ml · 20 min · Best: All year
Texture: Smooth Dosha: Kapha–Vata
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Moringa leaves | 1½ cups leaves | 60 g | 300 g |
| Moong dal, yellow split | 2 tbsp | 30 g | 150 g |
| Water | 3⅓ cups | 800 ml | 4,000 ml |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
Method
1. Cook moong with water 3 whistles.
2. Add moringa leaves and ginger; simmer 4 minutes.
3. Blend; temper cumin and pepper in ghee.
4. Season; lemon off heat.
| Per serving | Energy 56 kcal | Protein 3.3 g | Fat 2.4 g | Carbs 6.2 g | Fibre 1.1 g | Salt 0.8 g |
Care notes for 55+ guests Moringa leaves are rich in protein, calcium and iron. | Ayurvedic note Shigru patra is light and Kapha-clearing. |
Variations & further ideas: Moringa dal · Moringa thoran · Moringa adai · Moringa powder on khichdi
4.06 Ash-Gourd Soup with Coconut Milk
SOUP · Serves 4 · Portion: 200 ml · 25 min · Best: Spring–summer (Mar–Jun) · Autumn (Sep–Nov)
Texture: Smooth Dosha: Pitta-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Ash gourd (petha) | 4 cups cubed | 500 g | 2,500 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Water | 1⅔ cups | 400 ml | 2,000 ml |
| Coconut milk, thin | ¾ cup + 1 tbsp | 200 ml | 1,000 ml |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Ghee (cow) | 1 tsp | 5 g | 25 g |
| Black pepper | pinch | 0.3 g | 1.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Cook ash gourd and ginger in water until translucent (12 minutes).
2. Blend; return to pan.
3. Add coconut milk; warm without boiling.
4. Temper cumin in ghee; season.
| Per serving | Energy 89 kcal | Protein 1.2 g | Fat 7.5 g | Carbs 5.5 g | Fibre 4.0 g | Salt 0.8 g |
Care notes for 55+ guests Mildest soup in the book — for reflux and acidity. | Ayurvedic note Kushmanda calms Pitta and the mind. |
Variations & further ideas: Olan · Ash-gourd juice (with physician advice) · Petha sabzi · Kushmanda raita
4.07 Carrot–Tomato Shorba (Light)
SOUP · Serves 4 · Portion: 200 ml · 30 min · Best: Winter (Nov–Feb)
Texture: Smooth Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Carrot | 3 small | 250 g | 1,250 g |
| Tomato | 3 medium | 250 g | 1,250 g |
| Moong dal, yellow split | 1½ tbsp | 20 g | 100 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Bay leaf (tej patta) | 1 | 0.5 g | 2.5 g |
| Water | 3 cups | 700 ml | 3,500 ml |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Jaggery (gur) | 1 tsp | 5 g | 25 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Pressure-cook carrot, tomato, moong, ginger and bay leaf 3 whistles.
2. Remove bay leaf; blend; strain for smoothness.
3. Temper cumin; add soup, jaggery, pepper, salt; simmer 3 minutes.
| Per serving | Energy 80 kcal | Protein 2.4 g | Fat 2.4 g | Carbs 13.0 g | Fibre 3.1 g | Salt 0.8 g |
Care notes for 55+ guests Strain skins and seeds for a silky soup. | Ayurvedic note Jaggery softens tomato's sourness. |
Variations & further ideas: Tomato rasam · Carrot–ginger soup · Beet–carrot soup · Tomato–coriander shorba
4.08 Barley–Vegetable Soup
SOUP · Serves 4 · Portion: 250 ml · Soak overnight · 45 min · Best: Spring–summer (Mar–Jun) · Winter (Nov–Feb)
Texture: Soft pieces Dosha: Kapha-reducing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Barley (jau), pearled | ¼ cup | 50 g | 250 g |
| Carrot | ½ | 60 g | 300 g |
| French beans | 5 | 40 g | 200 g |
| Bottle gourd (lauki) | ¾ cup | 100 g | 500 g |
| Green peas, fresh | ¼ cup | 40 g | 200 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Water | 4 cups | 1,000 ml | 5,000 ml |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ¾ tsp | 3.5 g | 18 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
Method
1. Pressure-cook soaked barley with 500 ml water 6 whistles.
2. Sauté ginger and fine-diced vegetables in ghee 3 minutes.
3. Add barley with liquid and remaining water; simmer 12 minutes.
4. Season; lemon off heat.
| Per serving | Energy 91 kcal | Protein 2.3 g | Fat 2.8 g | Carbs 14.4 g | Fibre 3.4 g | Salt 0.9 g |
Care notes for 55+ guests Blend half for a creamier, easier texture. | Ayurvedic note Yava is the classical spring grain. |
Variations & further ideas: Barley–moong soup · Barley–lauki broth · Barley khichdi · Barley water
4.09 Tulsi–Vegetable Clear Broth
SOUP · Serves 4 · Portion: 220 ml · 25 min · Best: Monsoon (Jul–Sep)
Texture: Soft pieces in broth Dosha: Kapha–Vata
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Carrot | ½, fine dice | 60 g | 300 g |
| Bottle gourd (lauki) | 1 cup, fine dice | 120 g | 600 g |
| French beans | 5, fine | 40 g | 200 g |
| Cabbage | ½ cup shredded | 50 g | 250 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Tulsi (holy basil) leaves | 15 leaves | 4 g | 20 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Water | 4 cups | 1,000 ml | 5,000 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
Method
1. Sauté ginger and vegetables in ghee 3 minutes.
2. Add water; simmer 15 minutes until soft.
3. Add tulsi and pepper; cover off the heat 3 minutes.
4. Season; lemon at the table.
| Per serving | Energy 38 kcal | Protein 0.8 g | Fat 2.1 g | Carbs 4.5 g | Fibre 1.3 g | Salt 0.8 g |
Care notes for 55+ guests A light monsoon supper with plenty of fluid. | Ayurvedic note Tulsi and pepper clear monsoon Kapha. |
Variations & further ideas: Ginger–coriander broth · Moong–vegetable broth · Tulsi rasam · Lemongrass broth
4.10 Methi–Moong Shorba
SOUP · Serves 4 · Portion: 200 ml · 30 min · Best: Winter (Nov–Feb)
Texture: Smooth Dosha: Kapha–Vata
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Moong dal, yellow split | ⅓ cup | 60 g | 300 g |
| Fenugreek leaves (methi) | 2 cups | 80 g | 400 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Water | 3¾ cups | 900 ml | 4,500 ml |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
Method
1. Cook moong with turmeric and water 3 whistles.
2. Sauté methi in ghee with cumin, hing and ginger 4 minutes.
3. Blend both smooth; simmer 3 minutes.
4. Season; lemon off heat.
| Per serving | Energy 87 kcal | Protein 4.6 g | Fat 2.9 g | Carbs 10.3 g | Fibre 1.7 g | Salt 0.8 g |
Care notes for 55+ guests Methi supports blood-sugar control; blending removes stringiness. | Ayurvedic note Bitter methi with light moong suits winter Kapha. |
Variations & further ideas: Palak shorba · Bathua–moong shorba · Moringa soup · Methi dal
4.11 Corn–Pumpkin Soup
SOUP · Serves 4 · Portion: 220 ml · 30 min · Best: Monsoon (Jul–Sep)
Texture: Smooth Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Pumpkin (kaddu) | 2 cups | 300 g | 1,500 g |
| Sweet corn kernels | 1 cup | 150 g | 750 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Water | 3 cups | 700 ml | 3,500 ml |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Cook pumpkin, corn and ginger in water 15 minutes.
2. Blend; strain out corn skins.
3. Temper cumin in ghee; add soup; warm milk in at the end.
4. Season.
| Per serving | Energy 89 kcal | Protein 2.9 g | Fat 3.6 g | Carbs 13.7 g | Fibre 1.5 g | Salt 0.8 g |
Care notes for 55+ guests Golden, sweet and smooth — a favourite with low appetites. | Ayurvedic note Sweet pumpkin balances drying corn. |
Variations & further ideas: Sweet-corn soup · Pumpkin–masoor soup · Corn chowder (light) · Pumpkin kheer
4.12 Green-Pea Shorba
SOUP · Serves 4 · Portion: 200 ml · 25 min · Best: Winter (Nov–Feb)
Texture: Smooth Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Green peas, fresh | 2 cups | 300 g | 1,500 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Mint leaves | 6 leaves | 5 g | 25 g |
| Water | 3 cups | 700 ml | 3,500 ml |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Simmer peas and ginger in water 10 minutes.
2. Blend with mint; strain.
3. Temper cumin in ghee; add soup and warm milk.
4. Season with pepper and salt.
| Per serving | Energy 98 kcal | Protein 5.0 g | Fat 3.3 g | Carbs 12.7 g | Fibre 4.0 g | Salt 0.8 g |
Care notes for 55+ guests Peas give protein and fibre; straining keeps it silky. | Ayurvedic note Ginger and cumin prevent pea-related bloating. |
Variations & further ideas: Nimona · Pea–spinach soup · Pea–coriander shorba · Pea purée (Level 4)