2. Soups
Soup is where Western and Ayurvedic kitchens meet most easily: warm, liquid, easy to digest, endlessly adaptable. Every soup here starts with a 'Western tadka' — herbs and seeds warmed in ghee or olive oil — instead of onion and garlic, and can be blended smooth for anyone who finds chewing difficult.
2.01 Carrot, Ginger & Fennel Velouté
Soup · French · Inspired by Potage Crécy · Serves 4 · 250 ml · 35 min
Texture: Smooth · Dosha: Vata-pacifying · Best season: Vata season (autumn – early winter), All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Carrot | 5 medium | 500 g |
| Fennel bulb | 1 small bulb | 150 g |
| Ginger, fresh | 1 tbsp | 15 g |
| Moong dal, yellow split | 2 tbsp (for body) | 30 g |
| Ghee (cow) | 1 tbsp | 15 g |
| Fennel (saunf) | ½ tsp seeds | 1 g |
| Vegetable stock (no onion–garlic, home-made) | 3¾ cups | 900 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Black pepper | ¼ tsp | 0.5 g |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | dill or parsley | 3 g |
- Warm ghee; add fennel seeds and ginger 30 seconds.
- Add carrot, fennel bulb and moong; stir 2 minutes; add stock.
- Simmer 25 minutes until very soft; blend smooth.
- Stir in warm milk; season; garnish with herbs.
Per serving (est.): 154 kcal · protein 4.8 g · fat 5.2 g · carbs 23.3 g · fibre 5.5 g · salt 0.8 g
Care notes for 55+ guests: Moong adds protein invisibly; strain for an IDDSI Level 4 purée.
Ayurvedic note: Fennel bulb and seed give the sweetness and depth usually supplied by onion.
Ayurvedic adaptations: Onion and butter → fennel seed and bulb in ghee · Cream → a little warm milk
Variations & further ideas: Carrot–orange soup · Carrot–coriander soup · Carrot–lentil soup · Carrot–coconut soup
2.02 Butternut Squash & Sage Soup
Soup · British & Irish · Inspired by Autumn squash soup · Serves 4 · 250 ml · 40 min
Texture: Smooth · Dosha: Vata–Pitta · Best season: Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Butternut squash | 1 medium, peeled & cubed | 700 g |
| Apple | 1 sweet apple | 120 g |
| Ghee (cow) | 1 tbsp | 15 g |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | 6 sage leaves | 4 g |
| Nutmeg | pinch | 0.1 g |
| Cinnamon | pinch | 0.3 g |
| Vegetable stock (no onion–garlic, home-made) | 3⅓ cups | 800 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Pumpkin seeds | 2 tbsp, toasted | 20 g |
- Warm ghee; fry sage leaves 30 seconds; remove half for garnish.
- Add squash and apple; stir 3 minutes; add stock and spices.
- Simmer 25 minutes; blend smooth; season.
- Serve with crisp sage and pumpkin seeds.
Per serving (est.): 167 kcal · protein 3.8 g · fat 6.4 g · carbs 27.3 g · fibre 4.6 g · salt 0.8 g
Care notes for 55+ guests: Naturally sweet and velvety; seeds can be ground for dentures.
Ayurvedic note: Sweet, heavy-enough and warm — the archetype of a Vata-season soup.
Ayurvedic adaptations: Onion → apple and sage for sweetness and depth
Variations & further ideas: Pumpkin–ginger soup · Squash–coconut soup · Roasted squash and carrot soup · Squash–lentil soup
2.03 Sattvic Minestrone with Ditalini
Soup · Italian · Inspired by Minestrone · Serves 6 · 300 ml · Soak overnight · 1 h
Texture: Soft pieces in broth · Dosha: Tridoshic · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Cannellini / white beans (dry) | ½ cup cannellini, soaked | 100 g |
| Extra-virgin olive oil | 1½ tbsp | 20 g |
| Fennel (saunf) | ½ tsp seeds | 1 g |
| Celery | 2 stalks, diced | 100 g |
| Carrot | 1 large, diced | 150 g |
| Zucchini / tori | 1 medium, diced | 200 g |
| French beans | 12 green beans, cut | 100 g |
| Tomato | 2, chopped (optional) | 200 g |
| Swiss chard | 2 cups shredded | 100 g |
| Pasta, durum wheat (dry) | ½ cup ditalini | 80 g |
| Dried herbs (thyme, oregano, rosemary, herbes de Provence) | 1 tsp oregano–basil | 2 g |
| Vegetable stock (no onion–garlic, home-made) | 6¼ cups | 1500 ml |
| Rock salt (sendha namak) | 1 tsp | 5 g |
| Parmesan (aged — small amounts) | 2 tbsp grated (optional) | 20 g |
- Pressure-cook soaked beans 8 whistles until creamy.
- Warm oil; add fennel seed, celery and carrot; soften 6 minutes.
- Add zucchini, green beans, tomato, herbs and stock; simmer 15 minutes.
- Add beans and pasta; cook 10 minutes; add chard for the last 3 minutes; season; a little Parmesan to serve.
Per serving (est.): 196 kcal · protein 9 g · fat 5 g · carbs 29.9 g · fibre 5.6 g · salt 0.9 g
Care notes for 55+ guests: Cook pasta soft; blend a ladleful back in to thicken.
Ayurvedic note: Beans cooked very soft with fennel and herbs are much easier to digest.
Ayurvedic adaptations: Onion and garlic soffritto → fennel seed, celery and carrot · Lots of aged cheese → a sprinkle only
Variations & further ideas: Spring minestrone with peas & asparagus · Winter minestrone with kale & barley · Minestrone with rice · Bean-free minestrone
2.04 Split-Pea & Celeriac Soup
Soup · Central European · Inspired by Dutch erwtensoep (vegetarian) · Serves 6 · 250 ml · 1 h
Texture: Thick, smooth · Dosha: Kapha–Pitta · Best season: Kapha season (late winter – spring), Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Split peas (green or yellow) | 1 cup, rinsed | 200 g |
| Water | 6¼ cups | 1500 ml |
| Celeriac (celery root) | ½ small, diced | 200 g |
| Carrot | 1 large | 150 g |
| Potato | 1 medium | 150 g |
| Ghee (cow) | 1 tbsp | 15 g |
| Cumin (jeera) | ½ tsp | 1 g |
| Asafoetida (hing) | pinch | 0.3 g |
| Ginger, fresh | 2 tsp | 10 g |
| Dried herbs (thyme, oregano, rosemary, herbes de Provence) | ½ tsp thyme | 1 g |
| Bay leaf (tej patta) | 1 | 0.5 g |
| Rock salt (sendha namak) | 1 tsp | 5 g |
| Black pepper | ¼ tsp | 0.5 g |
- Simmer split peas in water with bay leaf 40 minutes, skimming foam.
- Add vegetables and thyme; cook 20 minutes until all is soft.
- Temper ghee with cumin, hing and ginger; stir in.
- Blend partly or fully; season.
Per serving (est.): 183 kcal · protein 9.5 g · fat 3.1 g · carbs 30.3 g · fibre 10.5 g · salt 0.8 g
Care notes for 55+ guests: Very filling and protein-rich; thin with hot water for easier swallowing.
Ayurvedic note: Hing and cumin are essential with split peas, which are heavy and gas-forming.
Ayurvedic adaptations: Smoked sausage → cumin, hing and thyme for depth · Leek and onion → celeriac and celery
Variations & further ideas: Yellow split-pea soup with dill · Split-pea and carrot soup · Split-pea dal-soup · Green pea and mint soup
2.05 Asparagus & Pea Spring Soup
Soup · French · Inspired by Potage printanier · Serves 4 · 250 ml · 25 min
Texture: Smooth · Dosha: Kapha–Pitta · Best season: Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Asparagus | 1 bunch, trimmed | 300 g |
| Green peas, fresh | 1⅓ cups | 200 g |
| Potato | 1 small | 100 g |
| Ghee (cow) | 2 tsp | 10 g |
| Fennel (saunf) | ½ tsp | 1 g |
| Vegetable stock (no onion–garlic, home-made) | 3⅓ cups | 800 ml |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | mint and parsley | 8 g |
| Lemon juice | 2 tsp | 10 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Black pepper | ¼ tsp | 0.5 g |
- Warm ghee with fennel seed; add asparagus stems, peas and potato; stir 2 minutes.
- Add stock; simmer 12 minutes; add asparagus tips for the last 3.
- Blend with mint and parsley; strain fibres.
- Season; add lemon off heat.
Per serving (est.): 110 kcal · protein 5.4 g · fat 2.8 g · carbs 16.9 g · fibre 4.9 g · salt 0.8 g
Care notes for 55+ guests: Strain to remove stringy asparagus fibres.
Ayurvedic note: Light, green and mildly diuretic — a spring Kapha soup.
Ayurvedic adaptations: Leek base → fennel seed · Cream → potato for silkiness
Variations & further ideas: Pea–mint soup · Asparagus–rice soup · Watercress-free green soup with spinach · Spring vegetable broth
2.06 Zucchini & Basil Summer Soup
Soup · Italian · Inspired by Zuppa di zucchine · Serves 4 · 250 ml · 25 min
Texture: Smooth · Dosha: Pitta-pacifying · Best season: Pitta season (summer)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Zucchini / tori | 3 medium | 600 g |
| Potato | 1 small | 100 g |
| Extra-virgin olive oil | 1 tbsp | 15 g |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | ½ cup basil | 15 g |
| Vegetable stock (no onion–garlic, home-made) | 3 cups | 700 ml |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Black pepper | pinch | 0.3 g |
| Lemon juice | 1 tsp | 5 ml |
- Warm oil; add zucchini and potato; cook gently 5 minutes.
- Add stock; simmer 12 minutes.
- Blend with basil; add milk; warm through.
- Season; lemon off heat. Serve warm or at room temperature.
Per serving (est.): 105 kcal · protein 3.6 g · fat 5.2 g · carbs 12.2 g · fibre 2.2 g · salt 0.8 g
Care notes for 55+ guests: Hydrating and very light — ideal on hot days.
Ayurvedic note: Zucchini (summer squash) is cooling and sweet, a classic Pitta vegetable.
Ayurvedic adaptations: Garlic → basil and a little lemon
Variations & further ideas: Zucchini–mint soup · Cucumber–yoghurt soup (lunch, room temp.) · Zucchini–pea soup · Summer squash and corn soup
2.07 Red Lentil & Lemon Soup
Soup · Middle Eastern · Inspired by Shorbat adas · Serves 4 · 250 ml · 30 min
Texture: Smooth · Dosha: Kapha–Vata · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Masoor dal (red lentil) | 1 cup red lentils | 180 g |
| Carrot | 1 | 100 g |
| Potato | 1 small | 100 g |
| Water | 4½ cups | 1100 ml |
| Extra-virgin olive oil | 1 tbsp | 15 g |
| Cumin (jeera) | 1 tsp | 2 g |
| Turmeric powder | ¼ tsp | 0.5 g |
| Ginger, fresh | 1½ tsp | 8 g |
| Rock salt (sendha namak) | ¾ tsp | 4 g |
| Lemon juice | 4 tsp | 20 ml |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | parsley | 5 g |
- Simmer lentils, carrot and potato in water with turmeric 20 minutes.
- Blend smooth.
- Warm oil; toast cumin and ginger; pour into the soup.
- Season; serve with lemon and parsley.
Per serving (est.): 221 kcal · protein 11.7 g · fat 4.3 g · carbs 32.5 g · fibre 6 g · salt 1 g
Care notes for 55+ guests: ≈ 12 g protein per bowl; very soft.
Ayurvedic note: Red lentils with cumin and lemon — warming, light, digestible.
Ayurvedic adaptations: Onion–garlic base → cumin–ginger tempering
Variations & further ideas: Lentil–spinach soup · Lentil–pumpkin soup · Mulligatawny (sattvic) · Yellow split lentil soup
2.08 Lemon, Rice & Tahini Soup
Soup · Mediterranean · Inspired by Greek avgolemono (egg-free) · Serves 4 · 250 ml · 25 min
Texture: Creamy · Dosha: Vata–Pitta · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Rice, white basmati (raw) | ⅓ cup | 70 g |
| Vegetable stock (no onion–garlic, home-made) | 4 cups | 1000 ml |
| Carrot | 1 small, diced | 80 g |
| Celery | 1 stalk | 60 g |
| Tahini (sesame paste) | 2 tbsp | 30 g |
| Lemon juice | 2 tbsp | 30 ml |
| Dried herbs (thyme, oregano, rosemary, herbes de Provence) | ½ tsp dill | 1 g |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Black pepper | pinch | 0.3 g |
- Simmer rice, carrot and celery in stock 18 minutes until the rice is very soft.
- Whisk tahini with lemon and a ladle of hot broth until smooth.
- Off the heat, stir the tahini mixture into the soup.
- Season; add dill.
Per serving (est.): 132 kcal · protein 3.4 g · fat 4.3 g · carbs 20.8 g · fibre 1.9 g · salt 0.8 g
Care notes for 55+ guests: Silky, mild and soothing — good for convalescence.
Ayurvedic note: Tahini gives the creaminess of egg with the Vata-pacifying quality of sesame.
Ayurvedic adaptations: Eggs → tahini emulsion · Chicken stock → vegetable stock
Variations & further ideas: Orzo–lemon soup · Rice–spinach soup · Lemon–quinoa soup · Lemon–lentil soup
2.09 Sattvic Beetroot Borscht
Soup · Central European · Inspired by Ukrainian–Polish borscht · Serves 6 · 250 ml · 50 min
Texture: Soft pieces · Dosha: Vata-pacifying · Best season: Vata season (autumn – early winter), Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Beetroot | 3 medium, grated | 400 g |
| Carrot | 1 large, grated | 150 g |
| Cabbage | 2 cups shredded | 200 g |
| Potato | 2 small, diced | 200 g |
| Tomato | 1, grated | 100 g |
| Ghee (cow) | 1 tbsp | 15 g |
| Fennel (saunf) | ½ tsp | 1 g |
| Dried herbs (thyme, oregano, rosemary, herbes de Provence) | ½ tsp dill | 1 g |
| Bay leaf (tej patta) | 1 | 0.5 g |
| Vegetable stock (no onion–garlic, home-made) | 6¼ cups | 1500 ml |
| Lemon juice | 4 tsp | 20 ml |
| Jaggery (gur) | 2 tsp | 10 g |
| Rock salt (sendha namak) | 1 tsp | 5 g |
| Curd (dahi), plain | to serve at lunch (optional) | 150 g |
- Warm ghee with fennel seed; sauté beet and carrot 5 minutes.
- Add tomato, stock, potato and bay leaf; simmer 20 minutes.
- Add cabbage; cook 12 minutes until soft.
- Balance with lemon, jaggery and salt; garnish with dill; a spoon of yoghurt at lunch only.
Per serving (est.): 134 kcal · protein 4 g · fat 3.7 g · carbs 22.7 g · fibre 4.5 g · salt 0.8 g
Care notes for 55+ guests: Vegetables grated small cook soft and are easy to eat.
Ayurvedic note: Sweet beet with sour lemon — grounding for Vata; warming spices make the cabbage digestible.
Ayurvedic adaptations: Onion and garlic → fennel and dill · Sour cream at dinner → yoghurt only at lunch
Variations & further ideas: Clear beet broth · Green borscht with sorrel-free spinach · Beet–apple soup · Beet and lentil soup
2.10 Parsnip & Pear Soup with Nutmeg
Soup · British & Irish · Inspired by Winter root soup · Serves 4 · 250 ml · 35 min
Texture: Smooth · Dosha: Vata-pacifying · Best season: Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Parsnip | 4 medium | 500 g |
| Pear | 1 large ripe | 200 g |
| Ghee (cow) | 1 tbsp | 15 g |
| Ginger, fresh | 1½ tsp | 8 g |
| Nutmeg | ¼ tsp grated | 0.2 g |
| Vegetable stock (no onion–garlic, home-made) | 3⅓ cups | 800 ml |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Black pepper | pinch | 0.3 g |
- Warm ghee with ginger; add parsnip and pear; sweat 5 minutes.
- Add stock; simmer 20 minutes.
- Blend with milk and nutmeg.
- Season.
Per serving (est.): 184 kcal · protein 2.9 g · fat 5.1 g · carbs 33.6 g · fibre 7.7 g · salt 0.8 g
Care notes for 55+ guests: Naturally sweet; good for poor appetite.
Ayurvedic note: Parsnip is sweet and grounding; nutmeg is traditionally calming.
Ayurvedic adaptations: Onion → pear for sweetness
Variations & further ideas: Parsnip–apple soup · Roasted parsnip soup · Parsnip–carrot soup · Celeriac–pear soup