Hearty Red Lentil Soup, Healthy Masoor Dal Soup


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There is an unmistakable Turkish influence in this soup. Made with the humble red lentil, this soup is so wholesome and satiating, it can double up as a one-dish meal on days when you feel tired and need a bit of pampering and soul-warming!


Lentils give protein to strengthen the cells of your body and iron to build the haemoglobin stores. Vegetables like tomatoes, onions and carrot along with mint give this Hearty Red Lentil Soup more nutrients and an exotic flavour too. Low-fat milk makes the soup richer and creamier, and tones down the strong flavour of lentils, even while contributing its share of calcium.


Munch on Baked Tortilla Chips or Jowar and Sesame Khakhra along with the soup for a satiating feel.

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Hearty Red Lentil Soup, Healthy Masoor Dal Soup recipe - How to make Hearty Red Lentil Soup, Healthy Masoor Dal Soup

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
1/2 cup masoor dal (split red lentil) , washed and drained
1/4 cup finely chopped mint leaves (phudina)
3/4 cup roughly chopped onions
3/4 cup roughly chopped carrot
1/4 cup roughly chopped tomatoes
1/2 tsp dry red chilli flakes (paprika)
salt to taste
Method
  1. Heat a small non-stick pan and when hot, add the mint leaves and dry roast on a slow flame for 3 minutes. Keep aside.
  2. Combine the masoor dal, onions, carrot, tomatoes and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid.
  4. Cool slightly and blend in a mixer till smooth.
  5. Transfer the mixture into a deep non-stick pan, add the roasted mint leaves, chilli flakes, salt, 1 cup of water and mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
  6. Serve hot.

Nutrient values per serving
Energy 89 kcal
Protein 5.6 gm
Carbohydrates 16.1 gm
Invisible fat 0.2 gm
Fibre 2.9 gm
Iron 2.2 mg
Calcium 41.7 mg

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Reviews

Hearty Red Lentil Soup
5
 on 27 Dec 10 11:36 PM


High on proteins! Good recipe!