Garlicky Lentil and Tomato Soup ( Low Calorie Healthy Cooking )


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This unusual soup has been prepared from masoor dal, which is known for being rich in protein and zinc. Tomatoes give it a lovely red tinge whereas onions and garlic impart an enticing aroma. I’ve blended this soup to give it a nice creamy texture without actually adding cream! it’s a great low-calorie appetizer, which fills you up before the meal so that you do not binge on other high-calorie foods.

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Makes 6 servings
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1 1/2 tbsp finely chopped garlic (lehsun)
1/2 cup masoor dal (split red lentil) , washed and drained
3/4 cup chopped tomatoes
2 tsp oil
1/2 cup thinly sliced onions
1/2 tsp chilli powder
salt to taste
2 tsp lemon juice

For The Garnish
1 tbsp cooked rice , optional

  1. Heat the oil in a pressure cooker, add the garlic and sauté on a medium flame for a few seconds.
  2. Add the onions and sauté on a medium flame for 1 to 2 minutes.
  3. Add the chilli powder and tomatoes,mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  4. Add the masoor dal, salt and 2 cups of water, mix well and pressure cook for 3 whistles.
  5. Allow the steam to escape before opening the lid. Keep aside to cool.
  6. Once cooled, blend in a mixer to a smooth purée.
  7. Transfer the purée to a deep pan, add 2 cups of water, mix well and cook on a medium flame for 2 to 3 minutes.
  8. Add the lemon juice, mix well and cook on a medium flame for 1 to 2 minutes.
  9. Serve hot.
Nutrient values Per Serving
82 calories 3.7 gm 12.7 gm 1.8 gm 0.8 mg 1.2 mg
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 on 17 Jan 15 03:57 PM

Garlic and masoor dal a very good combination and making it into a soup makes it all the more tasty..I loved the garlic flavour in the soup..and the tomatoes give a little tangy flavour too.
 on 29 May 14 11:09 AM

The soup is very unusual along with being healthy. It has good protein content. Dal and tomatoes give a good body to the soup and garlic lends a very unique flavor.
 on 04 Apr 13 05:48 PM

This recipe is full of nutrients that helps to protect my heart....and its very tasty...garlic gives that nice aroma and flavour!
 on 04 Apr 13 05:09 PM

Healthy and tasty soup. Love the combo of masoor dal and spinach and the flavour of garlic makes it perfect.