Indian · Dinner
Red Lentil Soup with Fried Spices (GLP-1)
A protein-forward red lentil soup simmered until creamy, finished with a tadka of ghee-fried cumin, mustard seed and garlic, and stirred through with paneer for extra protein. Turmeric and chili give it warmth, lemon brightens it, and cilantro tops it. Served with steamed spinach alongside.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
429Calories
36.2gProtein
11.9gFat
54.1gCarbs
3.8gSugar
16.4gFiber
815mgSodium
37mgChol
5.9gSat Fat
1180mgPotassium
260mgCalcium
7.8mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free
protein-rich
low-calorie
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Rinse the red lentils under cold water in a fine sieve until the water runs mostly clear, about 30 seconds.
2
Simmer
Combine lentils, 420ml water, turmeric and salt in a small saucepan. Bring to a boil over medium-high heat, then reduce to low and simmer uncovered 18-20 minutes until the lentils collapse into a thick, porridge-like soup.
3
Fry
Heat ghee in a small pan over medium heat until it shimmers. Add cumin seed and mustard seed, cook 20-30 seconds until the mustard seeds pop, then add sliced garlic and torn chili, frying 45-60 seconds until the garlic turns light golden.
4
Plate
Stir crumbled paneer into the hot soup off heat. Pour the fried spice tempering over it, stir once. Ladle into a bowl, arrange steamed spinach alongside, scatter cilantro over top and finish with lemon juice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.2 oz260g red lentils
- 3 1/2 cups840ml water
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp salt
- 4.2 oz120g paneer
- 2 tsp2 tsp ghee
- 1 tsp1 tsp cumin seed
- 1/2 tsp1/2 tsp mustard seed
- 4 cloves4 cloves garlic
- 22 dried chili
- 5 oz140g spinach
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp lemon-juice
