sweetcorn spinach shorba - superfood 2017

Indian sweetcorn and spinach shorba

  • serves 4-6
  • Easy

A Mughlai addition to Indian cuisine, this healthy but hearty soup is a classic in most homes and restaurants across the country.

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Recipe by Maunika Gowardhan

Ingredients

  • yellow moong dal (split yellow mung beans) 100g
  • ground turmeric a good pinch
  • vegetable oil

  • green cardamon pods 4, bruised
  • asafoetida a pinch
  • cumin seeds 1 tsp
  • dried bay leaf 1
  • garlic 4 cloves, thinly sliced
  • tinned sweetcorn 280g, drained and blitzed with a hand blender to a rough mix
  • vegetable stock 500ml, hot
  • spinach 75g, chopped
  • coarsely ground black pepper 1/4 tsp

Method

  • Step 1

    Put the moong dal in a pan with 500ml water and the turmeric. Bring to a simmer then cook with the lid half on for 25-30 minutes until the dal is tender. Mash with a potato masher to thicken.

  • Step 2

    In a separate, large pan, heat 3 tbsp oil over a medium heat. Add the cardamom, asafoetida, cumin seeds, bay leaf and fry for 5 seconds, then add the garlic and fry for a further 5 seconds.

  • Step 3

    Add the mashed sweetcorn, stir well and fry for a minute, then add the dal. Season, then add the hot stock or 500ml water. Bring up to a simmer then cook gently with the lid on for 5 minutes. Add the spinach and black pepper, stir well for a minute and serve hot in bowls.

Nutritional Information

  • Kcals 146
  • Fat 6.7g
  • Saturates 0.6g
  • Carbs 13.6g
  • Sugars 3.6g
  • Fibre 3.9g
  • Protein 5.7g
  • Salt 0.2g
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