Dal Soup

Dal Soup is a comforting and nutritious Indian dish made with lentils and aromatic spices, perfect for a light meal or a starter. This dairy-free soup is packed with flavor and health benefits, making it a delightful addition to any menu.

Ingredients

• Red lentils - 100 grams
• Water - 700 ml
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, grated
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Black pepper - 1/4 teaspoon
• Cilantro leaves - a handful, chopped
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon

Steps

1. Rinse the red lentils under cold water until the water runs clear. Drain and set aside.
2. In a medium pot, heat the olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, salt, and black pepper. Cook for about 3-4 minutes until the tomatoes soften.
6. Add the rinsed lentils and 700 ml of water to the pot. Bring it to a boil.
7. Reduce the heat and let it simmer for 20 minutes or until the lentils are soft. Stir occasionally and add more water if needed to reach your desired consistency.
8. Once cooked, remove from heat and stir in the chopped cilantro and lemon juice.
9. Serve hot, garnished with additional cilantro if desired.

Nutrition

• Calories: 220
• Protein: 11 g
• Carbs: 36 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.7 L

Health Benefits

• Rich in protein and fiber, making it great for digestion.
• Packed with vitamins and minerals, supporting overall health.

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