Indian · Dinner
Spiced Lentil Soup (Low-Calorie)
A brothy Indian lentil soup built from red lentils simmered with turmeric, cumin and ginger, finished with a light tomato-onion tempering in minimal oil instead of the usual ghee-heavy tadka. Served with lime and cilantro, it stays thin-bodied, plant-based and calorie-light.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
218Calories
11.8gProtein
5.6gFat
32.6gCarbs
5.4gSugar
9.8gFiber
410mgSodium
0mgChol
0.9gSat Fat
620mgPotassium
65mgCalcium
4.2mgIron
0mcgVitamin B12
14mgVitamin C
vegan
vegetarian
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse the cooked lentils under cold water in a sieve; finely chop the onion, garlic, ginger and tomato.
2
Heat
Warm the olive oil in a small saucepan over medium-low heat for 1 minute, then add the onion and sweat for 4 minutes until soft and translucent.
3
Bloom
Stir in the garlic, ginger, cumin, turmeric and chili powder; cook over medium-low heat for 1 minute until fragrant and the raw smell is gone.
4
Simmer
Add the tomato and cooked lentils with vegetable stock, season with salt, and simmer over medium-low heat for 15 minutes until slightly thickened and coat the spoon.
5
Finish
Stir in half the cilantro and check seasoning; soup should taste rounded and gently spiced, not flat.
6
Plate
Ladle into a bowl, scatter remaining cilantro on top, and serve with the lime wedge on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g11 oz cooked red lentils (masoor dal)
- 2 cup480 ml vegetable stock, low sodium
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 tsp1/2 tsp chili-powder
- 1/2 cup90 g tomato
- 2 tsp2 tsp olive oil
- a pinch of salt
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
