Indian · Dinner
Green Gram Lentil Soup (Low-Calorie)
A light Indian dal made from split moong lentils simmered with turmeric and ginger, finished with a small tempering of cumin and mustard seeds in minimal oil. Brothy rather than creamy, it carries warm spice and a mild tang from lemon, served over a small portion of steamed rice.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
325Calories
15.4gProtein
6.1gFat
54.2gCarbs
6.2gSugar
13gFiber
430mgSodium
0mgChol
0.9gSat Fat
850mgPotassium
75mgCalcium
4.6mgIron
0mcgVitamin B12
15mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse the split moong lentils under cold water; finely chop the onion, tomato, and cilantro; grate the ginger and mince the garlic.
2
Heat
Combine the lentils, vegetable stock, turmeric, and a pinch of salt in a small saucepan; simmer over medium heat 12 minutes until the lentils soften and break down slightly, stirring occasionally.
3
Heat
Heat the olive oil in a small pan over medium heat; add the mustard seeds and cumin, cooking 30 seconds until the mustard seeds pop, then add the garlic, ginger, and onion for 3 minutes until the onion turns translucent.
4
Heat
Stir the tempering and chopped tomato into the lentil pot; simmer over medium-low heat 8 minutes until the tomato breaks down and the dal thickens to a loose, spoonable consistency.
5
Assembly
Stir the lemon juice and half the cilantro into the pot; taste and adjust salt as needed.
6
Plate
Ladle the dal into a bowl alongside the cooked white rice and scatter the remaining cilantro on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 1/4 cup1 1/4 cup cooked (375g) split moong lentils (moong dal)
- 2 cup480ml vegetable stock, low-sodium
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 tsp1/2 tsp cumin-ground
- 1/2 tsp1/2 tsp mustard-seed
- 2 tsp2 tsp ginger-fresh
- 2 clove2 clove garlic
- 2 tsp2 tsp olive oil
- 4 tbsp4 tbsp onion
- 4 tbsp4 tbsp tomato
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp lemon-juice
- 1/2 cup1/2 cup cooked (90g) white-rice-cooked, for serving
- salt to taste
