Indian · Dinner
Red Lentil Soup with Fried Spices (Dairy-Free)
Red lentils simmer into a thick, turmeric-gold soup finished with tadka, a hot coconut-oil tempering of cumin seeds, mustard seeds, dried red chili and curry leaves poured sizzling over the bowl. Ginger, garlic and tomato build the base. Naturally dairy-free, served with rice or flatbread.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
388Calories
27.1gProtein
5.9gFat
61.8gCarbs
5.4gSugar
27.8gFiber
373mgSodium
0mgChol
4.9gSat Fat
1238mgPotassium
90mgCalcium
11.9mgIron
0mcgVitamin B12
14mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
dairy-free
Instructions
1
Prep
Rinse the lentils under cold water until clear. Chop the onion and tomato, mince the garlic, and grate the ginger.
2
Simmer
Combine lentils, water, onion, tomato, garlic, ginger, turmeric and salt in a saucepan over medium heat. Bring to a boil, then reduce to medium-low and simmer 18–20 minutes until thick.
3
Bloom
Heat coconut oil in a small pan over medium heat until shimmering. Add cumin and mustard seeds, fry 30–45 seconds until mustard seeds pop and cumin darkens.
4
Fry
Add dried chili and curry leaves to hot oil. Fry 15–20 seconds until curry leaves turn crisp and translucent, watching closely to prevent scorching.
5
Plate
Pour the sizzling spiced oil straight over the soup in the saucepan, stir once to distribute, then ladle into a bowl and scatter cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g dried red lentils
- 2 cup480ml water
- 1/2 cup80g onion
- 1/2 cup90g tomato
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 tsp1/2 tsp salt
- 2 tbsp2 tbsp coconut-oil
- 1 tsp1 tsp cumin-ground seeds
- 1/2 tsp1/2 tsp mustard-seed
- 22 dried-chili
- 88 curry-leaf
