Indian · Dinner
Split Lentil Soup with Fried Garlic (Low-Calorie)
A lightened vegetarian dal made from split red lentils simmered until creamy with turmeric and tomato, finished with a small amount of ghee-fried garlic and cumin poured over the top. Served with steamed rice or on its own as a light, warming bowl.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
397Calories
19.8gProtein
7.2gFat
58.2gCarbs
5.1gSugar
15.2gFiber
406mgSodium
13mgChol
3.2gSat Fat
944mgPotassium
82mgCalcium
6.7mgIron
0mcgVitamin B12
15mgVitamin C
vegetarian
gluten-free
low-calorie
high-fiber
low-cholesterol
low-calorie
Instructions
1
Prep
Rinse the split red lentils under cold running water until the water runs clear, about 1 minute.
2
Simmer
Combine the lentils, water, turmeric, diced tomato, and torn dried chili in a saucepan. Bring to a boil over high heat, then simmer uncovered on low for 20 minutes until the lentils collapse into a thick puree. Stir in the salt.
3
Bloom
Melt the ghee in a small skillet over medium heat. Add the sliced garlic and cumin-ground, fry 1 to 2 minutes, stirring constantly, until the garlic turns golden brown and aromatics bloom.
4
Plate
Pour the dal into a bowl, spoon the hot garlic tadka over the top, and scatter the chopped cilantro over the surface.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g split red lentils
- 2 cup480ml water
- 1/2 tsp1/2 tsp turmeric-ground
- 22 small tomato (200g)
- 4 cloves4 cloves garlic
- 1 tsp1 tsp cumin-ground
- 2 tsp2 tsp ghee
- 22 small dried chili
- 1/4 tsp1/4 tsp salt
- 2 tbsp2 tbsp cilantro
