Indian · Lunch
Pepper Water Soup (GLP-1)
A brothy South Indian pepper water spiked with cracked black pepper, cumin seeds, and tamarind, thickened naturally with pureed moong dal and simmered chickpeas for protein and fibre. Finished with curry leaf tempering, it is light, warming, and easy to digest, served hot without rice for a lower-carb, protein-forward bowl.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
347Calories
37.2gProtein
10.8gFat
40.1gCarbs
6.8gSugar
13.6gFiber
612mgSodium
10mgChol
4.1gSat Fat
980mgPotassium
115mgCalcium
5.8mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
low-calorie
low-cholesterol
glp-1
Instructions
1
Prep
Chop the tomato and crush the garlic. Coarsely crack the black pepper on a board so it releases its oils when it hits the hot broth.
2
Simmer
Combine moong dal, chickpeas, tomato, garlic, tamarind paste, cracked pepper, cumin seeds, turmeric, and half the curry leaves with stock in a saucepan. Bring to a boil over medium-high heat, then reduce to low and simmer 15 minutes until the tomato breaks down and the broth turns cloudy gold.
3
Blitz
Pour half the simmered mixture into a blender and blitz 20 seconds until smooth. Stir it back into the saucepan over low heat until the soup thickens slightly and coats the back of a spoon.
4
Temper
Heat ghee in a small pan over medium heat. Add mustard seeds, dried red chili, remaining curry leaves, and asafoetida; cook 30–45 seconds until the mustard seeds pop and the chili darkens a shade.
5
Finish
Pour the tempering into the soup and season with salt to taste. Simmer 2 minutes over low heat until flavors meld and the soup steams gently.
6
Plate
Ladle the soup into a bowl and scatter the cilantro on top. Serve hot; the crisp tempering at the end keeps the mustard seeds and curry leaves from stewing soft.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7 oz200g cooked moong dal
- 2.8 oz80g cooked chickpeas
- 22 small tomato
- 4 cloves4 cloves garlic
- 2 tsp2 tsp tamarind paste
- 2 tsp2 tsp black pepper
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp turmeric powder
- 16–20 curry leaves
- 2 cup480ml vegetable stock, low sodium
- 2 tsp2 tsp ghee
- 1/2 tsp1/2 tsp mustard seeds
- 22 small dried red chili
- a pinch of asafoetida
- salt to taste
- a small handful cilantro
