Indian · Dinner
Spiced Lentil Soup (High-Protein)
Red lentils and moong dal simmer with tomato, onion and cumin-mustard tempering, boosted with paneer cubes for a thick, protein-dense bowl. Ginger and garlic build a warm base, finished with turmeric, garam masala and cilantro. Served hot with a lime wedge alongside.
$4
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
486Calories
52.3gProtein
16.4gFat
48.1gCarbs
6.8gSugar
10.9gFiber
1210mgSodium
108mgChol
7.1gSat Fat
1180mgPotassium
420mgCalcium
6.8mgIron
0.3mcgVitamin B12
18mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the red lentils and moong dal under cold water in a fine sieve until mostly clear. Cube the paneer and finely chop the onion, tomato and cilantro.
2
Sear
Heat 1 tsp oil in a small nonstick pan over medium-high heat. Pan-sear the paneer cubes for 3 minutes, turning occasionally, until golden-brown on edges.
3
Bloom
Heat the remaining oil in a medium saucepan over medium heat. Add cumin seed and mustard seed; cook 30 seconds until the mustard seeds pop.
4
Sauté
Add the chopped onion and sauté for 4 minutes until softened and lightly golden. Stir in the ginger-garlic paste and cook 1 minute until fragrant.
5
Simmer
Add tomato, turmeric, chili, stock and water. Stir in the rinsed lentils and dal. Simmer over medium-low heat for 25 minutes until lentils break down into thick soup.
6
Finish
Stir in the seared paneer, garam masala and salt. Simmer on low heat for 3 minutes until paneer warms through.
7
Plate
Ladle soup into a bowl, scatter cilantro on top and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g paneer
- 5.2 oz150g red lentils (masoor dal)
- 2.8 oz80g moong dal
- 2 1/2 cups600ml vegetable stock
- 1/2 cup120ml water
- 11 onion
- 11 tomato
- 2 tbsp2 tbsp ginger-garlic paste
- 2 tsp2 tsp cumin seed
- 1 tsp1 tsp mustard seed
- 1/2 tsp1/2 tsp turmeric
- 1 tsp1 tsp garam masala
- 22 chili, fresh
- 2 tbsp2 tbsp vegetable oil
- 4 tbsp4 tbsp cilantro
- 22 lime wedge
- salt, to taste
