Lentil and Spinach Soup ( Calcium Rich)


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Lentil and Spinach Soup, this hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

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This hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

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Preparation Time: 
Cooking Time: 
Makes 4 servings
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Ingredients

3/4 cup masoor dal (split red lentil) , washed and drained
1 cup chopped spinach (palak)
2 garlic (lehsun) cloves , crushed
1/2 cup sliced onions
1 1/2 cups roughly chopped tomatoes
1/2 cup milk
1/2 tsp chilli powder
salt to taste

For Serving
whole wheat bread sticks

Method
  1. Combine the garlic and onions in a pressure cooker and dry roast on a medium flame for a few seconds.
  2. Add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid. Keep aside to cool.
  4. Once cooled, blend in a mixer to a smooth purée.
  5. Transfer the purée to a deep pan, add the milk and chilli powder, spinach, salt and 1 cup of water, mix well and bring to boil
  6. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  7. Serve hot with whole wheat bread sticks.
Nutrient values per cup
EnergyProteinCarbohydrateFatCalcium
183 calories. 10.5 gm. 24.2 gm. 3.7 gm. 179.2 mg.
RECIPE SOURCE : Calcium Rich RecipesBuy this cookbook
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 on 19 May 14 02:23 PM


Fantastic soup easy to make and enjoyed by all my family
 on 27 Aug 12 09:41 AM


Masoor dal with spinach and milk make a nice calcium rich soup.