Lentil Soup

This hearty Vegan Indian Lentil Soup is infused with aromatic spices and packed with protein-rich lentils, making it a comforting and nutritious meal. Perfect for a light lunch, it warms the soul and delights the palate with every spoonful.

Ingredients

• Red lentils - 100 grams
• Water - 600 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Carrot - 1 medium, diced
• Spinach - 50 grams, chopped
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish

Steps

1. Rinse the red lentils under cold water until the water runs clear, then drain.
2. In a pot, heat a tablespoon of oil over medium heat and add cumin seeds. Sauté until they start to crackle.
3. Add the chopped onion and sauté until golden brown, about 5 minutes.
4. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
5. Add the diced tomato and cook until it breaks down, about 3-4 minutes.
6. Add the diced carrot, rinsed lentils, turmeric, coriander powder, and salt. Mix well.
7. Pour in the water and bring to a boil. Once boiling, reduce the heat and simmer for 15-20 minutes until the lentils are tender.
8. Stir in the chopped spinach and garam masala, cooking for an additional 2-3 minutes until the spinach is wilted.
9. Taste and adjust seasoning with salt and black pepper.
10. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 36 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 380 mg
• Cholesterol: 0 mg
• Total Fat: 4 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 3.5 g
• Water: 0.6 L

Health Benefits

• Rich in protein, making it ideal for a vegan diet.
• High in fiber, which aids in digestion and helps maintain a healthy weight.

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