Indian · Dinner
Split Chickpea Lentil Soup (GLP-1)
A protein-forward chana dal built on split chickpea lentils and paneer, simmered with turmeric, cumin and ginger until soft and creamy without added cream. Finished with a light tempering of ghee and mustard seeds, it eats light, warm and easy to digest.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
398Calories
36.2gProtein
13.5gFat
42.8gCarbs
6.2gSugar
12.8gFiber
612mgSodium
68mgChol
6.6gSat Fat
920mgPotassium
415mgCalcium
5.9mgIron
0.2mcgVitamin B12
8.8mgVitamin C
vegetarian
gluten-free
protein-rich
high-fiber
low-calorie
low-cholesterol
glp-1
Instructions
1
Prep
Rinse the chana dal under cold water until clear, drain well, and pat the paneer dry with paper towel.
2
Sweat
Warm the ghee in a small saucepan over medium heat and sweat the onion, garlic, and ginger for 3 minutes until translucent.
3
Bloom
Stir the turmeric, cumin, and chili powder into the pan and cook over medium heat for 30 seconds until fragrant and toasty.
4
Simmer
Add the rinsed chana dal, tomato, and vegetable stock to the pan. Bring to a boil over high heat, then reduce to low and simmer uncovered for 25 minutes, stirring occasionally, until soft and thick.
5
Finish
Fold the paneer cubes and mustard seed into the dal and simmer over low heat for 3 minutes until warmed through.
6
Plate
Season with salt and black pepper, ladle into a bowl, scatter cilantro over the top, and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 cup1 cup dry (260g chana dal)
- 6.4 oz180g paneer
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1 tsp1 tsp turmeric-ground
- 2 tsp2 tsp cumin-ground
- 1/2 tsp1/2 tsp chili-powder
- 2 cup480ml vegetable-stock-low-sodium
- 4 tbsp60g tomato
- 2 tsp2 tsp ghee
- 1/2 tsp1/2 tsp mustard-seed
- 2 sprig2 sprig cilantro
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black-pepper
