Indian · Dinner
Split Chickpea Lentil Soup (High-Protein)
A protein-boosted Indian dal made from split chickpea lentils simmered with turmeric, cumin and ginger-garlic paste, then finished with a ghee-and-cumin tempering. Doubled lentils, stirred-through paneer, and a side of Greek yogurt push the protein well past a standard dal while keeping the dish's earthy, comforting character intact.
$3
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
486Calories
51.3gProtein
18.4gFat
49.6gCarbs
8.9gSugar
11.2gFiber
712mgSodium
85mgChol
9.8gSat Fat
980mgPotassium
420mgCalcium
5.8mgIron
0.5mcgVitamin B12
12mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the cooked chana dal under cold water; finely chop the onion, mince the garlic, and cube the paneer; mince the green chili.
2
Heat the ghee in a saucepan over medium heat, add the cumin seeds and asafoetida, and fry 30 seconds until fragrant and sizzling.
3
Add the chopped onion to the saucepan and cook over medium heat 4 to 5 minutes, stirring, until softened and light golden at the edges.
4
Stir in the ginger-garlic paste, minced garlic, turmeric, cumin and chili powder; cook over medium-low heat 1 minute until darkened and raw smell fades.
5
Add the rinsed chana dal, water, green chili and salt; bring to a simmer over medium heat and cook 15 minutes, stirring occasionally, until thickened to loose porridge.
6
Stir in the cubed paneer and simmer over medium-low heat 3 minutes until paneer softens slightly and absorbs sauce color.
7
Stir in the cilantro, check seasoning and adjust salt as needed.
8
Plate
Ladle the dal into a bowl, top with Greek yogurt and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cooked split chickpea lentils (chana dal)
- 5 oz140g paneer
- 1/2 cup120g Greek yogurt, for serving
- 2 cup480ml water
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp turmeric powder
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp chili powder
- 22 small green chili
- 2 tbsp2 tbsp ghee
- 1 tsp1 tsp cumin seeds
- a pinch of asafoetida
- 4 tbsp4 tbsp cilantro
- salt to taste
