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Soup Swap: Whole Mess of Madras Recipe

Looking for an easy Soup Swap: Whole Mess of Madras recipe? Learn how to make Soup Swap: Whole Mess of Madras using healthy ingredients.


Submitted by ibjessa

Makes 6 servings



This is a giant Indian stew. Follow the recipe below to make, and divide into 6 portions for Soup Swap. One soup tupperware portion = ~600 cal. 50% of the calories come from the key ingredient "Patak's (brand) Madras Curry Paste" (available at Namaste in Henrietta for $2.99) If you make your own curry paste you can omit a lot of oil from the paste and make this recipe more diet friendly. Serve with hot brown rice, Wegmans Naan bread, or over a slurry of boiled lentils or something.

Recipe Ingredients for Soup Swap: Whole Mess of Madras

4 cloves garlic
2 T. minced ginger
2 white onions
15 oz white mushrooms
1/2 head cauliflower
7 cups diced tomatoes
3 cups peas
20 T. curry paste
3 cups water
6 potatoes

Recipe Directions for Soup Swap: Whole Mess of Madras

  1. For protein in the dish, start by pressing some firm cubed tofu, then saute a long time until it browns. (I didn't use tofu in the soup swap dish b/c it might not thaw nicely, not sure).

  2. Next, add the onion with some garlic and ginger in cooking spray (or a little olive oil) to the saute.

  3. Add the mushrooms and saute.

  4. Add 4 cans of diced tomatoes and then dump in whatever vegetables you have on hand. Peas are good, cauliflower, green beans, carrots, whatever.

  5. Get creative and add beans for protein if you want.

  6. Add the curry paste and some water and bring to a low boil.

  7. Peel and add some chopped up some potatoes--this will thicken the mixture from soup to a stew and make a gravy. You can save about 100cal per tupperware by leaving them out.

Categories

Main Dish, Indian

Nutrition Facts
Serving Size 794.6g
Amount Per Serving
Calories
618
Calories from Fat
274
% Daily Value*
Total Fat
30.4g
47%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
41mg
2%
Potassium
1835mg
52%
Total Carbohydrates
73.8g
25%
Dietary Fiber
13.1g
52%
Sugars
14.5g
Protein
14.9g
Vitamin A 41% Vitamin C 180%
Calcium 8% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very high in vitamin C
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