Indian · Dinner
Red Lentil Soup with Fried Spices (High-Protein)
Red lentils and moong dal simmer with turmeric and tomato into a thick soup, finished with a tempering of cumin, mustard seed and garlic fried in ghee. Paneer cubes are seared then stirred in, delivering a hearty vegetarian bowl served with steamed rice.
$4
12 minsPrep
30 minsCook
42 minsTotal
MediumLevel
Nutrition per serving
631Calories
50.6gProtein
23.1gFat
76.1gCarbs
5.9gSugar
13.6gFiber
1353mgSodium
72mgChol
12.5gSat Fat
1185mgPotassium
450mgCalcium
8.1mgIron
0.2mcgVitamin B12
9.4mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
low-cholesterol
high-protein
Instructions
1
Prep
Rinse the red lentils and moong dal together in a fine sieve under running water until clear. Chop the tomato, slice the garlic thinly and tear the chili.
2
Simmer
Combine the lentils, moong dal, water, tomato, turmeric and salt in a small saucepan. Bring to a boil over high heat, reduce to low and simmer uncovered 20-22 minutes, stirring occasionally, until the lentils collapse into a thick, porridge-like soup.
3
Sear
Heat half the ghee in a small skillet over medium-high heat. Cube the paneer, add to the skillet and sear 2-3 minutes, turning occasionally, until golden brown on the edges. Set aside.
4
Bloom
Heat the remaining ghee in the same skillet over medium heat. Add the cumin seeds and mustard seeds, fry 30-45 seconds until mustard seeds pop and cumin darkens. Add the garlic, chili and asafoetida, fry 30-45 seconds until garlic turns light golden, then immediately pour the tempering over the dal.
5
Plate
Stir the seared paneer cubes into the dal, simmer over low heat 2 minutes until heated through. Ladle into a bowl, scatter with chopped cilantro and serve with basmati rice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g paneer
- 2/3 cup130g red lentils
- 1/2 cup90g moong dal
- 2 1/2 cups600ml water
- 1/2 cup90g tomato
- 1/2 tsp1/2 tsp turmeric powder
- 1 tsp1 tsp salt
- 2 tbsp28g ghee
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp mustard seeds
- 4 cloves4 cloves garlic
- 22 dried red chili
- 1/4 tsp1/4 tsp asafoetida
- 2 tbsp2 tbsp fresh cilantro
