Dal (Lentil Soup)
Ingredients
Yield: 5 servings
2 cups yellow split pigeon lentils or red lentils
1 cup diced sweet potato
1 teaspoon kosher salt
½ teaspoon ground turmeric
1 tablespoon extra virgin olive oil
2 teaspoons ground coriander
1 teaspoon cumin seeds
¼ teaspoon Kashmiri lal Mirch or ground cayenne, optional
2 cups diced onion
1 tablespoon minced garlic
1 tablespoon grated fresh ginger
2 tablespoons tomato paste, low or no salt added
2 cups chopped spinach
¼ cup lemon juice
Nutrition information
Serving size: 2 cups
Calories: 364
Total Fat: 3.8 g
Saturated Fat: 0.5 g
Monounsaturated Fat: 2.2 g
Polyunsaturated Fat: 0.7 g
Sodium: 423 mg
Total Carbohydrate: 64 g
Dietary Fiber: 11 g
Sugars: 7.3 g
Protein: 21 g
Source: Dr. Abha Varma
Instructions
1. In a large pot add lentils, sweet potato, salt, turmeric and 10 cups of water. Bring to a boil, cover and reduce to a simmer, cook until lentils are tender, about 30 to 40 minutes.
2. In a large nonstick skillet add oil and heat over medium heat.
3. Add coriander, cumin seeds, and Kashmiri lal Mirch, cook until toasted about 1 to 2 minutes, stirring frequently.
4. To the spices add onion, garlic, and ginger, cook until softened about 5 minutes.
5. Add tomato paste to the onion mixture and cook for 1 minute, stirring frequently.
6. Add onion mixture to the cooked lentils and stir in remaining ingredients.
7. Optionally serve over cooked brown rice.