Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tomatoes, chopped | 480 g | Sour, Sweet · Heating |
 Red lentils | 180 g | Sweet, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Fresh basil | 16 g | Pungent · Heating |
 Olive oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the chopped tomatoes and red lentils and diced carrot into even pieces.
- Warm the olive oil; bloom the cumin and soften the fresh basil.
- Add the main ingredients and water, bring to a boil, then lower to a steady simmer.
- Cook until everything is completely tender; mash or blend part of the soup to give the broth body.
- Add the rock salt, simmer for three more minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-soup adaptation)
Tomato Red Lentil Soup is a vegetable-forward soup served warm with a fully cooked texture. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tomato Red Lentil Soup
| Nutrient | Per 100g | Per Serving (1 serving (547g)) |
|---|---|---|
| Energy (Calories) | 43 kcal | 236 kcal |
| Protein | 2.3 g | 12.4 g |
| Total Carbohydrates | 6.7 g | 36.9 g |
| Dietary Fiber | 1.4 g | 7.4 g |
| Total Sugars | 0.9 g | 4.8 g |
| Total Fat | 1.0 g | 5.5 g |
| Calcium | 12.7 mg | 69.7 mg |
| Iron | 0.80 mg | 4.41 mg |
| Magnesium | 9.6 mg | 52.6 mg |
| Phosphorus | 32.8 mg | 179.3 mg |
| Potassium | 132 mg | 722 mg |
| Sodium | 97 mg | 533 mg |
| Zinc | 0.37 mg | 2.01 mg |
| Copper | 0.13 mg | 0.73 mg |
| Manganese | 0.19 mg | 1.03 mg |
| Selenium | 0.02 µg | 0.09 µg |
| Vitamin C | 3.7 mg | 20.0 mg |
| Vitamin A (RAE) | 64.8 µg | 355.0 µg |
| Vitamin E | 0.32 mg | 1.73 mg |
| Vitamin K | 6.1 µg | 33.1 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.33 mg | 1.80 mg |
| Vitamin B6 | 0.06 mg | 0.34 mg |
| Folate (DFE) | 21.8 µg | 119.2 µg |
| Choline | 2.2 mg | 11.8 mg |
