Indian · Dinner
Red Lentil Soup with Fried Spices (Low-Calorie)
A light Indian dal made from red lentils simmered with turmeric and tomato until creamy, finished with a small tempering of cumin and mustard seeds fried in minimal oil. Ghee and coconut milk are omitted, keeping the bowl brothy, protein-rich and under 250 calories. Served with lemon.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
238Calories
13.1gProtein
1.7gFat
36.8gCarbs
5.8gSugar
13.9gFiber
298mgSodium
0mgChol
0.2gSat Fat
720mgPotassium
75mgCalcium
4.6mgIron
0mcgVitamin B12
18mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse the cooked red lentils; dice the tomato, mince the garlic, chop the onion and cilantro, and slice the chili.
2
Simmer
Combine the lentils, stock, tomato, garlic and turmeric in a small saucepan over medium-high heat; simmer uncovered 15 minutes until creamy, stirring occasionally.
3
Bloom and finish
Heat oil over medium heat; fry cumin and mustard seeds 30–45 seconds until popping and fragrant. Add onion, chili and asafoetida; cook 3 minutes until soft. Pour into lentils, season with salt, and simmer 1 minute.
4
Plate
Ladle into a bowl, scatter cilantro over top, and serve with the lemon wedge for squeezing.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g cooked red lentils
- 1 1/3 cup320ml low-sodium vegetable stock
- 1/2 cup90g tomato
- 4 cloves4 cloves garlic
- 1 tsp1 tsp turmeric, ground
- 2 tsp2 tsp cumin seeds
- 1 tsp1 tsp mustard seeds
- 2 tsp2 tsp cooking oil
- 11 small onion
- 22 small green chili
- 1/4 tsp1/4 tsp asafoetida
- 2 tbsp2 tbsp fresh cilantro
- 22 lemon wedge
- salt to taste
