Lentil Soup (Dal) with Gluten-Free Pita Bread

Lentil Soup (Dal) with Gluten-Free Pita Bread
Lentil Soup (Dal) with Gluten-Free Pita Bread

Lentil Soup (Dal) with Gluten-Free Pita Bread

5/5

Lentil Soup (Dal) with Gluten-Free Pita Bread is a hearty and gluten-free Indian dish suitable for weight loss. Red lentils offer protein and fiber, while the gluten-free pita bread complements the meal.

INGREDIENTS

For the Lentil Soup (Dal):

  • 1 cup red lentils, rinsed and drained
  • 4 cups water or vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 1 tomato, chopped
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon red chili powder (adjust to taste)
  • 1 tablespoon vegetable oil
  • Salt to taste
  • Chopped cilantro for garnishing
  • Lemon wedges for serving

For the Gluten-Free Pita Bread:

  • 1 cup gluten-free all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup warm water
  • 1 tablespoon olive oil

INSTRUCTIONS

For the Lentil Soup (Dal):

  1. In a large pot, heat vegetable oil over medium heat.

  2. Add chopped onion and sauté until it turns translucent.

  3. Add minced garlic and minced ginger. Sauté for about 1 minute until fragrant.

  4. Add chopped tomato and cook for a few minutes until it softens.

  5. Stir in ground turmeric, ground cumin, ground coriander, and red chili powder.

  6. Add rinsed red lentils to the pot. Stir to combine with the spices and vegetables.

  7. Pour in water or vegetable broth and bring the mixture to a boil.

  8. Reduce the heat to low, cover the pot, and let the dal simmer for about 20-25 minutes, or until the lentils are soft and cooked through.

  9. Use a spoon to partially mash the lentils for a creamy consistency.

  10. Season the dal with salt to taste.

For the Gluten-Free Pita Bread:

  1. In a mixing bowl, combine gluten-free all-purpose flour, baking powder, and salt.

  2. Gradually add warm water and olive oil to the dry ingredients. Mix until a dough forms.

  3. Knead the dough for a few minutes until it’s smooth and elastic.

  4. Divide the dough into small balls and roll them out into flat circles using a rolling pin.

  5. Heat a non-stick skillet over medium heat. Place a rolled-out dough circle on the skillet.

  6. Cook the pita bread for about 1-2 minutes on each side, or until it puffs up and gets golden brown spots.

Serve:

  1. Ladle the lentil soup (dal) into bowls.

  2. Garnish the dal with chopped cilantro and serve with lemon wedges.

  3. Serve the gluten-free pita bread on the side.

TIPS

  1. Customize the dal by adding vegetables of your choice.
  2. Adjust the amount of spices based on your taste preferences.
  3. Opt for gluten-free all-purpose flour for the pita bread.
  4. Use non-stick cooking spray instead of oil for the pita bread.
  5. Portion control is important for calorie management.
  6. Enhance the dal with lemon juice or other herbs.
  7. Engage in regular physical activity to support weight loss goals.

NUTRITION VALUE

  • Calories: 350 kcal (approx.)
  • Protein: 15g (approx.)
  • Carbohydrates: 60g (approx.)
  • Fat: 7g (approx.)
  • Fiber: 10g (approx.)

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