Lauki Soup
This Lauki soup is light, comforting and zero oil. You can make this in the Instant Pot or in a stove top pressure cooker.
Servings: 4
Calories: 119kcal
Equipment
- 1 Instant Pot or any electric pressure cooker. I have tried making this in both 3 and 6 quart Instant Pots. Both work well.
Ingredients
- 4 cloves garlic peeled and sliced
- 3/4 cup onions chopped
- 40 grams mixed frozen herbs I have used frozen herb mix readily available in Germany. Refer notes.
- 100 grams cauliflower separated into florets
- 300 grams bottle gourd peeled and cubed
- 2 tbsp red lentils
- 1 vegetarian stock cube
- 6 cups water
- 100 grams cottage cheese
- 1 tsp salt or to taste or to taste
- 1.5 tsp ground black pepper
For topping
- 1 tsp low fat coconut cream or soy cream
- 1 tbsp pumpkin seeds
- 1` tbsp sunflower seeds
Instructions
- Wash the red lentils well and set aside. Insert the inner pot into the Instant Pot.
- Add all the ingredients except the cottage cheese to the inner pot.
- Ensure that the sealing ring has been fitted properly into the Instant Pot lid. Plug in, press PRESSURE COOK and set it to HIGH PRESSURE on 10 minutes.
- Turn the VALVE to SEALING.
- Allow the cooking cycle to complete.
- Wait for 15 minutes before you release the pressure manually. To release the pressure manually, turn the VALVE to VENTING.
- Do this carefully since hot liquids spew easily.
- After opening, add the cottage cheese to the mixture and blend everything until smooth using an immersion blender.
- Add ground pepper and adjust salt if needed.
- Serve hot with a swirl of coconut cream, croutons and roasted seeds or nuts as a topping.
stove top pressure cooker method
- To a 5 liter deep pressure cooker, add all the ingredients except cottage cheese.
- Cook for 3 to 4 whistles on medium heat.
- Allow the pressure to release naturally.
- When pressure releases, open the lid and add cottage cheese.
- Blend to a smooth puree using an immersion blender.
- Add ground pepper and mix well.
- Serve hot with toppings of your choice.
Notes
- Herbs - Like I mentioned, I have used a frozen herb blend here. This combination works well as a substitute - 3 stalks of chives, 1 tbsp fresh parsley chopped, 7 to 8 fresh basil leaves plus 1/4 cup chopped spring onions (both white and green parts).
For Instant Pot & Air Fryer Recipes
Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.
Disclaimer
Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.
Nutrition
Calories: 119kcal | Carbohydrates: 14g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 4mg | Sodium: 865mg | Potassium: 385mg | Fiber: 4g | Sugar: 3g | Vitamin A: 886IU | Vitamin C: 29mg | Calcium: 91mg | Iron: 2mg
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