By Katelyn Broz, 2018 Dietetic Intern – University of Minnesota Fairview
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
- 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)
- Chop onion and sweet potato. Mince fresh ginger and garlic. Set aside.
- 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.
- Stir in lentils, Thai chili, cumin, coriander, turmeric and ground ginger. Stir until all ingredients are mixed well and lentils are coated in oil.
- Add tomatoes and vegetable broth and bring to a boil.
- Reduce heat to a simmer and cook uncovered for 30 minutes or until potatoes and lentils are soft, stirring occasionally.
- Serve as is for a chunkier texture or blend soup using an immersion blender for a smoother texture.
- Top with cilantro and enjoy!
For 1 Serving: 217 calories, 7 g fat, 152 mg sodium, 30 g carbohydrate, 7 g fiber, 8 g protein