Keto Dal Soup

Keto Dal Soup is a low-carb twist on the traditional Indian lentil soup, packed with aromatic spices and healthy vegetables. This comforting dish is perfect for those following a ketogenic diet, providing warmth and nourishment without the carbs.

Ingredients

• Yellow Moong Dal - 50 grams
• Spinach - 100 grams, chopped
• Tomato - 1 medium, chopped
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cumin Seeds - 1 teaspoon
• Mustard Seeds - 1 teaspoon
• Turmeric Powder - 1/2 teaspoon
• Garam Masala - 1/2 teaspoon
• Coconut Oil - 1 tablespoon
• Vegetable Broth - 500 ml
• Salt - to taste
• Black Pepper - to taste
• Lemon Juice - 1 tablespoon
• Coriander Leaves - for garnish

Steps

1. Rinse the yellow moong dal under cold water until the water runs clear, then soak it in water for about 15 minutes.
2. In a pot, heat the coconut oil over medium heat. Add cumin seeds and mustard seeds, and let them splutter for about 30 seconds.
3. Add the chopped onion and sauté until translucent, about 3-4 minutes.
4. Stir in the minced garlic and grated ginger, cooking for an additional 1 minute until fragrant.
5. Add the chopped tomato, turmeric powder, garam masala, salt, and black pepper. Cook until the tomatoes soften, about 5 minutes.
6. Drain the soaked moong dal and add it to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for 15-20 minutes, or until the dal is tender.
7. Add the chopped spinach and cook for another 3-5 minutes until wilted.
8. Finish with lemon juice and adjust seasoning if necessary.
9. Serve hot, garnished with fresh coriander leaves.

Nutrition

• Calories: 180
• Protein: 9 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 7 g
• Unsaturated Fat: 1 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• Rich in protein and fiber, promoting satiety and digestive health.
• Contains anti-inflammatory spices like turmeric and ginger.

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