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


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