Masoor Dal Soup

Masoor Dal Soup is a hearty and comforting vegan Indian soup made from red lentils, spices, and fresh vegetables. This nutritious dish is perfect for a light meal or a starter, offering a delightful blend of flavors and warming spices.

Ingredients

• Red lentils - 100 grams
• Water - 600 ml
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Carrot - 1 medium, diced
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Rinse the red lentils under cold water and set aside.
2. In a pot, heat 1 tablespoon of water over medium heat and add cumin seeds. Sauté for about 30 seconds until they start to crackle.
3. Add the chopped onion, garlic, and ginger to the pot, and sauté until the onion turns translucent, about 5 minutes.
4. Stir in the diced carrot and cook for another 3-4 minutes until slightly softened.
5. Add the chopped tomato, turmeric powder, coriander powder, salt, and black pepper. Cook for 5 minutes until the tomatoes break down.
6. Add the rinsed lentils and water to the pot, bringing it to a boil.
7. Reduce the heat, cover, and let it simmer for 15-20 minutes, or until the lentils are soft and cooked through.
8. Once cooked, use an immersion blender to puree the soup to your desired consistency. You can also leave it chunky if preferred.
9. Stir in the lemon juice and adjust seasoning if necessary.
10. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 180
• Protein: 10 g
• Carbs: 30 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 1 g
• Saturated Fat: 0 g
• Unsaturated Fat: 1 g
• Water: 0.6 L

Health Benefits

• Rich in plant-based protein from lentils.
• High in dietary fiber, promoting digestive health.

Tags