Daily Iron-Rich Soup

Daily Iron-Rich Soup

A nourishing, veggie-packed soup made with beetroot, lentils, zucchini and fresh herbs. Simple enough to make ahead and enjoy throughout the week.

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I am Kanika.

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As you browse through, you will find recipes that are healthy, quick and achievable, and made with simple and seasonal ingredients, more importantly, that you will love to cook!

Here, you will find tips that can make your life easy. With a focus on meals that you can cook once and eat twice. There are recipes for 30 min meals that you can whip up on those busy nights when time is limited, but you still want to prepare healthy home cooked food for the family.

I hope my little corner of the internet brings you joy and gets you inspired to get into the kitchen.

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Ingredients

  • 2 cups lauki (bottle gourd), diced
  • 4 beetroots, diced
  • 1 cup fresh coriander, chopped
  • 1 cup zucchini, diced
  • 1 cup tomatoes, chopped
  • 1 inch fresh ginger, grated
  • 3 tbsp pink masoor dal, soaked
  • Salt, to taste
  • Black pepper, to taste
  • Fresh lemon juice, to taste

Method

  1. Add the lauki, beetroot, zucchini, tomatoes, ginger, coriander and soaked masoor dal to the Instant Pot.
  2. Add enough water to cover the vegetables and lentils.
  3. Secure the lid and set the valve to Sealing.
  4. Select Pressure Cook / Manual and set to High Pressure for 4 minutes.
  5. Once the cooking time is complete, allow the pressure to release naturally.
  6. Carefully open the lid once the pressure has fully released.
  7. Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches.
  8. Strain if you prefer a smoother consistency.
  9. Season with salt, pepper and fresh lemon juice.
  10. Serve warm and enjoy.

Tip

Add the lemon juice after cooking. The vitamin C from lemon can help your body absorb the non-haem iron found in plant foods.


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