Dal Soup
This classic Indian soup is rich and savory, providing a nutrient-dense meal with lentils and vegetables!
Serves4 (servings)
SWAP ScoreWhat's this?
Ingredients
- 1/4 cup red lentils
- 1/4 cup split pigeon peas
- 1 tablespoon ghee
- 1 teaspoon fresh ginger, grated
- 1/3 cup carrots, chopped
- 2/3 cup pumpkin, peeled and cut into cubes
- 1/3 cup tomatoes, chopped
- 1/3 cup zucchini, chopped
- 3/4 teaspoon salt
- 1/8 teaspoon turmeric
- 3 cups water
- 1 teaspoon garlic, finely chopped
- 1/2 teaspoon red chili flakes
- 3/4 teaspoon cumin powder
- 1/2 teaspoon black pepper, ground
Directions
- Rinse the lentils well, at least three times. Drain the water and set aside.
- Add the ghee to the pot and melt it on low heat. Sautee ginger for 30 seconds without burning.
- Add the carrots, pumpkin, tomatoes, and zucchini to the pot and sautee for 3 minutes.
- Transfer the rinsed lentils to the pot and add salt and turmeric. Pour the water and deglaze the pot.
- Cook the lentils on medium heat and add more hot water accordingly until the lentils are soft cooked.
- There are three options for this step depending on your kitchen equipment: - Mash the lentils and vegetables using a masher - Cool and blend using a blender - Use an immersion blender and blend to the texture of your liking
- Add garlic and sautee for about 30 seconds.
- Add the red chili flakes, cumin, and black pepper. Sit in the blended soup. Pour another half cup of water and mix well.
- Bring the dal soup to a gentle simmer.
- Remove from heat and let the soup cool down a little before serving.
Recipe Tips
Customize this dal soup to your liking! You can use different lentils or spices, add seasonal vegetables, or make it a more filling meal by serving with quinoa.
Nutrition Facts
Dal Soup
Amount Per Serving
Calories 77
Calories from Fat 36
% Daily Value*
Total Fat 4g
6%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 444mg
19%
Potassium 311mg
9%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
12%
Sugars 2g
Protein 3g
6%
Vitamin A
101%
Vitamin C
12%
Vitamin D0%
Calcium
3%
Iron
7%
* Percent Daily Values are based on a 2000 calorie diet.
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