Indian · Dinner
Split Lentil Soup with Fried Garlic (GLP-1)
Split moong dal simmered until creamy, finished with a tarka of ghee, cumin, and fried garlic. Lower in fat and portioned for easy digestion, it delivers protein-forward nutrition with turmeric and ginger, served with cauliflower rice, fresh cilantro, and lime.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
347Calories
35.6gProtein
12.4gFat
27.8gCarbs
4.6gSugar
8.9gFiber
612mgSodium
39mgChol
6.9gSat Fat
780mgPotassium
210mgCalcium
4.3mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free
high-fiber
protein-rich
low-carb
low-calorie
low-cholesterol
glp-1
Instructions
1
Prep
Rinse cooked moong dal under cold water, then set aside garlic, ginger, onion, and tomato within reach.
2
Simmer
Warm the dal in a small saucepan over medium-low heat for 4–5 minutes, mashing lightly until creamy.
3
Sauté
Heat half the ghee in a small pan over medium heat, add onion and tomato, cook 4 minutes until soft.
4
Bloom
Stir cumin and turmeric into the onion mixture, cook over medium heat for 30 seconds until fragrant.
5
Build
Fold onion-tomato mixture and paneer into dal, cook over low heat for 3 minutes until warm.
6
Fry
Heat remaining ghee in a small pan over medium heat, fry sliced garlic 2 minutes until golden brown.
7
Finish
Stir in cauliflower-rice, minced chili, ginger, and salt; cook over low heat 2 minutes until softened.
8
Plate
Ladle dal into a bowl, scatter fried garlic and cilantro on top, finish with lime juice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 cup300g, cooked moong-dal
- 3.6 oz100g paneer
- 4 cloves4 cloves garlic
- 11 inch ginger-fresh
- 2 tsp2 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tsp2 tsp ghee
- 1/2 cup60g onion
- 4 tbsp4 tbsp tomato
- 1 cup150g cauliflower-rice
- 2 tbsp2 tbsp cilantro
- 1/4 tsp1/4 tsp chili-fresh
- 1/2 tsp1/2 tsp salt
- 2 tsp2 tsp lime-juice
