Indian · Dinner
Split Lentil Soup with Fried Garlic (High-Protein)
Creamy split lentil soup built from toor dal, red lentils and chana dal, enriched with paneer cubes and simmered with turmeric and ginger. Finished with a ghee tempering of fried garlic, cumin seed and dried chili, then brightened with fresh cilantro and lemon juice.
$3
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
513Calories
50.1gProtein
16.8gFat
58.8gCarbs
6.4gSugar
14.6gFiber
564mgSodium
64mgChol
8.1gSat Fat
1125mgPotassium
282mgCalcium
6.8mgIron
0.2mcgVitamin B12
13mgVitamin C
vegetarian
gluten-free
protein-rich
low-cholesterol
high-fiber
high-protein
Instructions
1
Prep
Rinse the cooked toor dal, red lentils and chana dal together in a sieve under cold water, then set aside with the paneer cubes.
2
Sweat
Heat the ghee in a small saucepan over medium heat, add the onion and cook 4 minutes, stirring, until soft and translucent.
3
Simmer
Add the tomato, turmeric, ginger and rinsed dal mixture to the saucepan with vegetable stock; simmer 12 minutes over medium heat until creamy.
4
Fry
Heat remaining ghee over medium-high heat, add sliced garlic, cumin seed and dried chilies, fry 90 seconds swirling until garlic turns deep golden brown.
5
Plate
Pour the fried tempering into the dal, stir once to combine, ladle into a bowl, scatter cilantro over top and squeeze lemon juice across.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g toor dal, cooked
- 3 1/2 oz100g red lentils, cooked
- 3 1/2 oz100g chana dal, cooked
- 5 oz140g paneer
- 2 tbsp2 tbsp ghee
- 8 cloves8 cloves garlic
- 1 tsp1 tsp cumin seed
- 1/2 tsp1/2 tsp turmeric, ground
- 2 tsp2 tsp ginger, fresh
- 44 dried chilies, whole
- 11 onion
- 11 tomato
- 2 tsp2 tsp lemon juice
- 4 tbsp4 tbsp cilantro
- 1 cup240ml vegetable stock
- salt, to taste
