Indian · Dinner
Split Chickpea Lentil Soup (Low-Calorie)
A lightened split chickpea and split-pea lentil soup simmered with turmeric, cumin and ginger-garlic, thickened without added ghee or cream. Finished with a mustard seed tempering and curry leaves, then brightened with lemon and cilantro, served with steamed rice.
$2
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
388Calories
19.2gProtein
6.8gFat
61.5gCarbs
5.2gSugar
17.8gFiber
410mgSodium
0mgChol
0.9gSat Fat
920mgPotassium
85mgCalcium
5.2mgIron
0mcgVitamin B12
12mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse the chana dal and split peas under cold water until clear. Chop the onion, tomato, and chili.
2
Simmer
Combine dal, split peas, and water in a saucepan; bring to boil over high heat, then reduce to low and simmer 25 minutes until lentils collapse into thick, spoonable mass.
3
Temper
In a small pan over medium heat, add mustard seeds and curry leaves with oil; fry 30 seconds until seeds crackle and leaves crisp, then add to dal with turmeric and cumin.
4
Simmer
Add onion, tomato, chili, cilantro, lemon juice, and salt; cook over medium-low heat 5 minutes until flavors meld and mixture reaches porridge consistency.
5
Plate
Ladle dal into a bowl and set rice alongside on the same plate.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g dry chana dal
- 2.2 oz60g dry yellow split peas
- 3 cups720ml water
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 2 tsp2 tsp ginger-garlic-paste
- 11 onion
- 22 small tomato
- 11 fresh chili
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp mustard-seed
- 88 curry leaves
- 1/4 tsp1/4 tsp salt
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp lemon-juice
- 2/3 cup130g cooked basmati rice, for serving
