Hot and Sour Vegetable Soup

Fun Idea: Have you ever wondered if there is an easy way to increase the fiber content of any broth based soups (like Tom Yum)? Its' simple. Just add some low fat, high-fiber lentils to the soup. The soup is not only healthy but also filling and keeps you satisfied. This particular recipe is taken from a popular South Indian delicacy called Sambhar. The ingredients have been altered slightly to make it an easy fusion dish (without going into the intricacies of the complicated spice mixes). The list of ingredients appears to be large as I throw in all my favorite fiber rich vegetables to enhance the dish. You can choose to add as many or leave out most.

INGREDIENTS:
1 c. split pigeon pea lentil (Toor dal)
½ red onion, chopped
1 tomato, diced
1 big carrot, chopped
½ c. cut okra (fresh or frozen)
½ c. eggplant, cubes
½ c. diced potatoes
½ c. celery or bottle gourd (lauki)
Salt to taste
2 Tbsp. oil
1 tsp. tamarind paste (or 3 tsp. lemon juice)
1 tsp. mustard seeds
½ tsp. Bengal gram lentil (Chana dal)
1 tsp. Split black gram lentil (Urad dal)
¼ tsp. coriander seeds
¼ tsp. brown mustard seeds (additional)
1 cayenne pepper
¼ tsp. fenugreek seeds
5-6 dried curry leaves (substitutes: Thyme or Lemongrass)

METHOD:

• Dry roast the last seven ingredients over low heat in a small pan until the lentils appear reddish brown. Cool down and grind the spices into a fine powder (coffee grinder). Set aside.
• Pressure cook or boil the lentil in three times as much water or stock. Cook until the
  lentils are soft. If needed add more water. A pressure cooker is recommended here (one whistle plus 2 mins). Set aside.
• Coat the bottom of a deep stock pot or soup pot with the oil. When the oil is hot, add the mustard seeds.
• When the seeds start to crackle and pop, add the onions and sauté till they turn translucent. Then add the tomatoes and cook until they are tender.
• Add the diced carrot, potato, eggplant, okra and celery and stir over medium heat. Follow with salt and the previously ground spice mix. Cover, reduce heat and let the vegetables steam cook in the pot.
• Add the boiled lentils to the spice mixture along with a cup of water. Cook on
  medium heat.
• Dissolve the tamarind paste in a little hot water and add to the boiling soup. Stir
  occasionally and simmer covered on medium heat for 3-4 minutes.
• Serve hot as a hearty soup (with bread or a dollop of sticky rice).