Indian · Dinner
Green Gram Lentil Soup (Low-Chol)
A brothy Indian dal made from split moong lentils simmered with turmeric, ginger and cumin, finished with a light tempering of mustard seeds and curry leaves in sunflower oil rather than ghee. Mild, earthy and low in saturated fat.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
401Calories
14.8gProtein
8.1gFat
68.6gCarbs
7.2gSugar
11.1gFiber
677mgSodium
0mgChol
1.1gSat Fat
625mgPotassium
82mgCalcium
4.4mgIron
0mcgVitamin B12
10mgVitamin C
vegetarian
vegan
gluten-free
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Rinse the split moong dal in a fine sieve under cool running water until the water runs clear, then drain.
2
Simmer
Combine the dal, water and turmeric powder in a small saucepan; bring to a boil over medium-high heat, then reduce to low and simmer uncovered 18–20 minutes until soft.
3
Bloom
Heat the sunflower oil in a small pan over medium heat; add the cumin seeds, mustard seeds and dried red chili, and cook 30–45 seconds until the mustard seeds sputter.
4
Build
Add the curry leaves, ginger, garlic, onion and tomato to the pan; cook over medium heat 4–5 minutes, stirring, until the onion softens and oil separates at the edges. Pour the tempering into the dal, add salt, and simmer 2 minutes.
5
Plate
Ladle the dal into a bowl, scatter the cilantro over the top, and serve with the cooked rice alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 430g15 oz split moong dal (yellow lentils)
- 480ml480ml water
- 1/2 tsp1/2 tsp turmeric powder
- 1 tsp1 tsp cumin seeds
- 1 tsp1 tsp mustard seeds
- 88 curry leaves
- 2 tsp2 tsp ginger
- 22 small clove garlic
- 11 small onion
- 22 small tomato
- 11 small dried red chili
- 30ml30ml sunflower oil
- 1/2 tsp1/2 tsp salt
- 2 tbsp2 tbsp cilantro
- 150g150g cooked basmati rice, to serve
