Pulses Soup

Pulses Soup is a hearty and flavorful Indian dish made with a blend of lentils and spices, perfect for a comforting meal. This nutritious soup is not only filling but also packed with protein and fiber, making it a great choice for a healthy diet.

Ingredients

• Split red lentils - 100 grams
• Chickpeas (cooked) - 50 grams
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, grated
• Tomato - 1 medium, chopped
• Carrot - 1 medium, diced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Vegetable broth - 500 ml
• Cilantro leaves - a handful, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Olive oil - 1 tablespoon

Steps

1. Rinse the split red lentils under cold water until the water runs clear, then set aside.
2. In a large pot, heat the olive oil over medium heat and add the cumin seeds. Sauté for about 30 seconds until fragrant.
3. Add the chopped onion and cook until translucent, about 4-5 minutes.
4. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
5. Add the chopped tomato and diced carrot, cooking for an additional 3-4 minutes until the tomato softens.
6. Add the rinsed lentils, cooked chickpeas, turmeric powder, coriander powder, and vegetable broth to the pot. Stir well to combine.
7. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes, until the lentils are tender.
8. Stir in the garam masala, and season with salt and black pepper to taste.
9. Remove from heat and stir in the chopped cilantro and lemon juice before serving.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall health and immunity.

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