This fragrant soup combines yellow lentils, fresh mint, a fine spice paste, and a typical South Indian Tadka with mustard seeds, Cubeb pepper, and curry leaves. Light, spicy, and full of Agni fire – ideal as an appetizer or for light cleansing days.
Ingredients (for 3–4 small glasses)
Base:
100 g yellow Oriental lentils
2 cm fresh turmeric root
2 sprigs fresh mint
1 green chili pepper
1 tsp coriander seeds (whole)
1 tsp cumin (whole)
1 tsp fennel (whole)
1 tsp black pepper
2 tbsp lime juice
as needed salt
2 tbsp cilantro (for garnish)
For the South Indian Tadka (spice mixture):
1 tbsp ghee
6 tbsp black mustard seeds
1 tsp Cubeb pepper
1 tsp cumin (whole)
½ tsp asafoetida
½ dried red chili pepper
20 fresh curry leaves (soak dried ones in water first)
Preparation (approx. 30 minutes)
Lentils & Base: Cook lentils with finely chopped turmeric root in approximately 250 ml water until soft (pressure cooker: 5 min, regular pot: approx. 20 min).
Spice Paste: Blend mint, green chili, coriander, cumin, and fennel seeds along with pepper with 3 tbsp water in a blender into a fine paste.
Simmer Soup: Transfer cooked lentils to a larger pot, add spice paste, salt, and 500 ml water. Heat everything while stirring occasionally until the soup foams as it comes to a boil. Remove from heat and stir in lime juice.
Tadka (Spiced Oil): Heat ghee, add all spices (except asafoetida), cover with a lid – when the mustard seeds pop, turn off the heat. Stir in asafoetida.
Finishing: Pour the aromatic spice mixture into the soup and garnish with fresh cilantro. Serve in small glasses.
Ayurveda Tips:
Best Time of Day: As an appetizer before lunch or as a light starter in the evening.
Constitution: Warming and Agni-stimulating – ideal for Vata and Kapha, for Pitta it is better to enjoy with reduced heat.
Spice Tip: Cubeb pepper and curry leaves enliven the senses – for a milder version, reduce the green chili or replace it with mild paprika.
Nutritional Values per Serving (1 glass, approx. 150 ml)
| Nutritional Values | Amount | % NRV* |
|---|---|---|
| Calories | 95 kcal | 4.7% |
| Carbohydrates | 10g | 3.3% |
| Protein | 4g | 8% |
| Fat | 3.5g | 5% |
*Based on a 2000 calorie diet
