Pigeon Pea Soup

Pigeon Pea Soup is a hearty and nutritious Indian dish that combines the earthy flavors of split pigeon peas with aromatic spices and fresh vegetables. This warming soup is not only delicious but also packed with protein and fiber, making it a perfect meal for any time of the day.

Ingredients

• Pigeon Peas (Toor Dal) - 100 grams
• Water - 750 ml
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Carrot - 1 medium, diced
• Spinach - 100 grams, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish

Steps

1. Rinse the pigeon peas under cold water until the water runs clear.
2. In a pot, add the rinsed pigeon peas and 750 ml of water. Bring to a boil, then reduce the heat to low and simmer for about 20 minutes until the peas are tender.
3. In a separate pan, heat a tablespoon of oil over medium heat. Add cumin seeds and let them splutter.
4. Add chopped onion, garlic, and ginger to the pan. Sauté until the onion turns translucent.
5. Stir in chopped tomato, diced carrot, turmeric powder, and coriander powder. Cook until the tomatoes break down and the carrots soften, about 5-7 minutes.
6. Add the cooked pigeon peas along with their cooking liquid to the pan. Mix well and season with salt and black pepper.
7. Add chopped spinach and simmer for another 5 minutes until the spinach wilts.
8. Adjust the consistency with more water if needed, and let it simmer for a couple more minutes.
9. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.75 L

Health Benefits

• Rich in protein and fiber, aiding in digestion and muscle health.
• Low in cholesterol, making it heart-healthy.
• Packed with vitamins and minerals from the vegetables.

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