Red Amaranth Soup
Lunch • India
How to Make Red Amaranth Soup (Traditional & Healthy Version)
Red Amaranth Soup, known locally as 'Lal Chaulai ka Shorba', is a vibrant and nutritious dish deeply rooted in Indian home cooking. Red amaranth, or lal chaulai, is widely consumed across India, especially in states like Uttar Pradesh, Maharashtra, and Tamil Nadu, where it is relished in various forms. This soup is cherished for its earthy, slightly sweet flavor and its stunning ruby-red color, making it a visual and culinary delight. Traditionally prepared during the monsoon and winter months, red amaranth adds warmth and nourishment to the diet, making it a staple in Indian kitchens. The soup is light yet filling, with a subtle blend of spices like jeera (cumin), adrak (ginger), and lahsun (garlic) enhancing its natural taste. Red Amaranth Soup is especially popular among vegetarians seeking wholesome protein and vitamins from plant-based sources. Its adaptability for festivals like Navratri (when fasting-friendly versions are made) and its suitability for lunch or a light supper make it a versatile and beloved dish. Enjoying a steaming bowl of lal chaulai shorba connects you with India's culinary heritage and brings the goodness of local greens to your plate.
Ingredients(for 1 medium bowl (about 250 ml))
- 2 cups, tightly packed Red amaranth leaves (lal chaulai) (washed, chopped)
- 1 small Onion (finely chopped (pyaz))
- 1 medium Tomato (chopped (tamatar))
- 3 cloves Garlic (minced (lahsun))
- 1 inch Ginger (grated (adrak))
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Black pepper powder (kali mirch)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt (namak)
- 1 tsp Olive oil or cold-pressed mustard oil (sarson ka tel)
- 3 cups Water or vegetable stock
- 1 tsp Lemon juice (optional, for garnish) - optional
- 2 tbsp Fresh coriander leaves (hara dhaniya, chopped) - optional
Instructions
- 1
Heat oil in a heavy-bottomed pan or kadhai. Add cumin seeds and let them splutter.
2 minutes
Use cold-pressed mustard oil for an authentic flavor.
- 2
Add chopped onions, sauté until translucent. Stir in garlic and ginger, sauté till fragrant.
3 minutes
Do not brown onions; keep them soft and light for best soup flavor.
- 3
Add chopped tomatoes and cook until they turn mushy.
3 minutes
Cover with a lid to soften tomatoes quickly.
- 4
Mix in turmeric, black pepper, and salt. Add chopped red amaranth leaves; sauté for 2-3 minutes until wilted.
5 minutes
Stir continuously to ensure even cooking of greens.
Why This Dish is Healthy
This Red Amaranth Soup is a healthy choice because it uses fresh, seasonal greens and minimal oil, making it low in saturated fat. Its high fiber content promotes digestive health, while the antioxidants help detoxify the body. The soup is filling yet light, ideal for those looking to maintain or lose weight without sacrificing essential nutrients. Its plant-based ingredients make it suitable for vegetarian and vegan diets.
Red amaranth is rich in iron, calcium, vitamin C, vitamin A, and dietary fiber. It contains essential antioxidants that support immunity and heart health. This soup is low in fat and calories, making it suitable for weight management. The combination of greens, tomatoes, and spices provides a good balance of micronutrients, while garlic and ginger add anti-inflammatory benefits. It is gluten-free and easily digestible, perfect for all age groups.
Pro Tips
- 💡Tip 1: Always use fresh, tender red amaranth leaves for best flavor and nutrition.
- 💡Tip 2: For a thicker texture, add a tablespoon of soaked moong dal while simmering.
- 💡Tip 3: Garnish with a dash of lemon for a refreshing zing and enhanced iron absorption.
Storage & Serving
Store leftover Red Amaranth Soup in an airtight container in the refrigerator for up to 2 days. Reheat on a low flame before serving. Do not freeze, as this may alter the texture of the greens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
