सूप — हमारी रसोई

All 15 recipes below are onion-free, garlic-free, egg-free and low-fat. Onion is skipped entirely. Garlic is skipped too — where a rasam or soup traditionally needs it, this version uses hing (asafoetida) and, where allium depth is wanted, garlic-infused oil (lehsun-infused tel) instead — never raw garlic, garlic paste or garlic powder. Ghee is used for flavour only, in small amounts. This is not a keto plan; these are his lighter evening meals. **Gentlest for a flare day: #14 Jeera Pani, #15 Dhania Paani, and #5 Lauki Soup** — thinnest, lowest residue, easiest on a bad gut day.

ज़रूरी बातें — एक बार पढ़ें

Garlic-infused oil, if not store-bought: warm 4-5 crushed garlic cloves in 100ml oil (mustard,

sesame or a neutral oil) for 2 minutes on low heat, then strain and discard the cloves. Fructans

(the FODMAP in garlic) are water-soluble, not fat-soluble, so the strained oil carries garlic

flavour without the trigger.

1.Tomato Rasam (Thakkali Rasam — Tangy Tomato-Tamarind Soup)

⏱ 25 min🍽 3💪 ~3g

2.Pepper Rasam (Jeera-Milagu Rasam — Cumin-Black Pepper Digestive Soup)

⏱ 20 min🍽 3💪 ~2g

3.Lemon Rasam (Elumichai Rasam — No-Boil Citrus Digestive Soup)

⏱ 15 min🍽 3💪 ~2g

4.Simple Moong Dal Soup (Light Yellow Lentil Soup)