Masoor Dal Red Lentil Soup
Benefits:
- Red lentils (masoor dal) are rich in protein, fiber, and essential nutrients.
- The combination of spices and aromatics adds flavor and depth to the soup.
- This soup provides warmth and nourishment, making it perfect for cooler days.
- The use of turmeric, cumin, and coriander may offer potential health benefits due to their anti-inflammatory and antioxidant properties.
INGREDIENTS
- 1 cup red lentils (masoor dal), washed and soaked
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 cloves garlic, minced
- 1 teaspoon ginger paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 4 cups vegetable broth or water
- 2 tablespoons oil or ghee
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Red Lentils: Wash and soak the red lentils for about 30 minutes. Drain before using.
Sauté Aromatics: In a pot, heat oil or ghee over medium heat. Add chopped onions and sauté until they become translucent.
Add Garlic and Ginger: Add minced garlic and ginger paste. Sauté for a minute until fragrant.
Add Tomatoes and Spices: Add chopped tomatoes to the pot. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Add Red Lentils: Add the soaked and drained red lentils to the pot. Mix well with the onion and spice mixture.
Add Broth/Water: Pour in the vegetable broth or water. Bring the mixture to a boil.
Simmer: Lower the heat, cover the pot, and let the soup simmer for about 20-25 minutes, or until the lentils are fully cooked and tender.
Blend (Optional): For a smoother consistency, you can use an immersion blender to partially blend the soup.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the masoor dal soup with chopped cilantro leaves. Serve with a squeeze of lemon juice and crusty bread or naan.
TIPS
- You can customize the soup by adding other vegetables like carrots, spinach, or zucchini.
- Adjust the spiciness by modifying the amount of red chili powder.
- This masoor dal soup is a comforting and nutritious option for a light meal or starter.
NUTRITION VALUE
- Calories: ~200-250 (per serving)
- Carbohydrates: ~30-35g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~8-10g
