Protein-Rich Paneer and Horse Gram Soup Recipe (Kollu/ Kulith Soup)
A nourishing, protein-packed soup brimming with the goodness of homemade paneer and nutrient-dense horse gram (kollu/kulith), complemented by vibrant vegetables. Perfect for a satisfying, high-protein meal that’s light yet hearty.
Ingredients
| Ingredient | Quantity |
|---|---|
| Paneer (Homemade Cottage Cheese) | 100 grams |
| Horse Gram Dal (Kollu/ Kulith), soaked overnight | 1/2 cup |
| Broccoli florets | 1/2 cup |
| Cauliflower florets | 1/2 cup |
| Vegetable stock or Water | 3 cups |
| Star Anise | 2 pieces |
| Carrot, sliced | 1 large |
| Onion, chopped | 1 medium |
| Fresh Ginger, finely chopped | 1 inch |
| Garlic cloves, finely chopped | 2 cloves |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Cumin Powder (Jeera) | 1/4 teaspoon |
| Italian Seasoning | 1/4 teaspoon |
| Dill Leaves | For garnish |
| Extra Virgin Olive Oil | 1 teaspoon |
| Salt and Pepper | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount (Approximate) |
|---|---|
| Calories | 180 kcal |
| Protein | 15 grams |
| Carbohydrates | 20 grams |
| Dietary Fiber | 6 grams |
| Total Fat | 8 grams |
| Saturated Fat | 1.5 grams |
| Cholesterol | 5 mg |
| Sodium | 220 mg |
| Iron | 5 mg |
| Calcium | 220 mg |
Preparation Instructions
Prep Time: 8 hours
Cook Time: 30 minutes
Total Time: 8 hours 30 minutes
Servings: 3
Cuisine: Continental
Course: Main Course
Diet: High Protein, Vegetarian
Step-by-Step Instructions
-
Cook the Horse Gram:
- Begin by cooking the soaked horse gram (kollu/kulith) in a pressure cooker. Add 1 cup of water, cover, and cook on medium heat for 4 to 5 whistles. Once done, turn off the heat and allow the pressure to release naturally. Set the cooked horse gram aside.
-
Prepare the Paneer:
- Cut the paneer into either small cubes or long strips, as per your preference.
- In a shallow pan, heat a teaspoon of olive oil over medium heat. Add the paneer pieces and lightly fry them for about a minute until they start to turn golden. Set aside.
-
Start the Soup Base:
- In a large soup pot or handi, add another teaspoon of olive oil and heat it over medium flame. Add chopped onions, ginger, and garlic, and sauté for a few minutes until the raw aroma disappears.
-
Add Spices:
- Once the onions, ginger, and garlic are well sautéed, add turmeric powder, cumin powder, and Italian seasoning. Stir continuously to ensure the spices are evenly mixed and release their flavor into the base.
-
Add Broth and Bring to a Boil:
- Pour in the vegetable stock or water, stirring to combine. Increase the heat to bring the liquid to a gentle boil.
-
Add Vegetables and Season:
- Drop in the star anise, cauliflower florets, and sliced carrot. Season with a pinch of salt and cook on high heat for 5 minutes or until the vegetables start to soften.
-
Add Broccoli, Horse Gram, and Paneer:
- Now, add the broccoli florets, cooked horse gram, and the pre-fried paneer cubes. Let the soup simmer for an additional 2 to 3 minutes, just until the broccoli is tender but still vibrant and the flavors have melded together.
-
Adjust Seasoning:
- Taste the soup and adjust salt and pepper as needed. Once seasoned to your liking, turn off the heat.
-
Serve:
- Ladle the hot, protein-rich soup into bowls. Garnish with a few fresh dill leaves for a fragrant finish. Serve alongside warm, crusty garlic bread for a wholesome dinner.
Tips and Serving Suggestions:
- For Extra Flavor: You can add a dash of lemon juice or sprinkle with red chili flakes for a bit of a kick.
- Pairing Suggestions: This soup pairs wonderfully with toasted garlic bread, a slice of whole grain bread, or even a light green salad for a balanced, protein-rich meal.
- Storage: Leftover soup can be refrigerated in an airtight container for up to 2 days. Reheat gently on the stovetop before serving.
This Paneer and Horse Gram Soup is a great way to enjoy a high-protein, nutritious meal that’s both comforting and packed with essential nutrients.
