Open Arms of Minnesota

Weekly Recipe #324: Indian Lentil Soup

By Katelyn Broz, 2018 Dietetic Intern – University of Minnesota Fairview

Photo credit: LollyKnit/Flickr

Indian lentil soup – or dal – is a nourishing and tasty soup that can comfort you through the cold winter months. It is a heart-healthy, vegan and low-calorie option compared to cream-based soups. Spices like turmeric, cumin and coriander provide complex flavors, while lentils provide a good source of protein and fiber.

Plus, the sweet potatoes are a good source of vitamin A! Red lentils are a great source of iron and the addition of tomatoes helps increase the bioavailability of that iron.

Indian Lentil Soup

Sharing recipe from New York Times

Makes 4 servings

Ingredients:

  • 2 tbsp. olive oil
  • 1 cup onion
  • 1 large sweet potato
  • 2 tbsp. fresh ginger
  • 2 tbsp. garlic
  • 1 cup red lentils, uncooked
  • 1 Thai chili (optional)
  • 2 tsp. cumin
  • 2 tsp. coriander
  • 2 tsp. turmeric
  • 1 tsp. ground ginger
  • 1 cup chopped tomatoes
  • 4 cups low-sodium vegetable broth
  • 2 tbsp. chopped cilantro (optional)

Directions:

  1. Chop onion and sweet potato. Mince fresh ginger and garlic. Set aside.
  2. Over medium heat, sauté onions in olive oil until golden and soft. Add sweet potatoes and cook for 5 minutes. Stir in garlic and ginger and reduce to low heat.
  3. Stir in lentils, Thai chili, cumin, coriander, turmeric and ground ginger. Stir until all ingredients are mixed well and lentils are coated in oil.
  4. Add tomatoes and vegetable broth and bring to a boil.
  5. Reduce heat to a simmer and cook uncovered for 30 minutes or until potatoes and lentils are soft, stirring occasionally.
  6. Serve as is for a chunkier texture or blend soup using an immersion blender for a smoother texture.
  7. Top with cilantro and enjoy!

Nutrition Information:

For 1 Serving: 217 calories, 7 g fat, 152 mg sodium, 30 g carbohydrate, 7 g fiber, 8 g protein


MORE OPEN ARMS RECIPES>>

More from Open Arms

Pop-Up Dinner, April ’24

Blossom, April Pop-Up Dinner Set For April 11 in St. Paul Get ready to take your taste buds for a wild ride with our awe-inspiring Pop-Up Dinner set for Thursday, April 11 at 6:30 p.m. in the St. Paul Kitchen and Campus! Throughout the year,

Read More »
Nate with bag

Client Meal Delivery Bags

Open Arms Introduces New & Improved Meal Delivery Bags At Open Arms of Minnesota, we approach every facet of our programming with the utmost dedication. We believe that every element, from the tiniest grain of rice to the smallest kernel of corn, holds significance.

Read More »
Mercedes and Hal, clients.

Our Clients In Focus: Mercedes & Hal

Meet Mercedes, one of the nearly 200 caregivers Open Arms is currently serving and her husband, Hal. When Hal was diagnosed with Congestive Heart Failure last year, Mercedes faced new challenges, including his new diet. When Mercedes needed help, Open Arms entered the picture and changed everything.  

Read More »
End Of Year Giving Graphic

Your Gift Will Help Us Serve More Clients!

Together we can continue to meet the increased demand for medically tailored meals with your support! We hope you think of us as you consider your year-end giving. Your donation is a gift of care, compassion, and encouragement!