Indian · Dinner
Yellow Split Lentil Soup (Low-Calorie)
A light Indian dal made with yellow split lentils simmered until soft, tempered with cumin and mustard seeds, garlic and ginger in ghee, finished with lemon and cilantro. Served as a single-serving bowl.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
340Calories
14.7gProtein
8.6gFat
52.4gCarbs
4.1gSugar
16.8gFiber
680mgSodium
18mgChol
4.3gSat Fat
945mgPotassium
105mgCalcium
6.3mgIron
0mcgVitamin B12
12mgVitamin C
vegetarian
gluten-free
low-calorie
high-fiber
low-cholesterol
low-calorie
Instructions
1
Prep
Measure and set aside the dal, onion, tomato, garlic, ginger and cilantro beside the stove.
2
Simmer
Put the dal, water and turmeric in a small saucepan over medium heat; bring to a gentle simmer and cook 8–10 minutes, stirring occasionally, until the lentils break down into soup.
3
Bloom
Melt the ghee in a small pan over medium heat, add the cumin seeds, mustard seeds and dried chili, and cook 30–45 seconds until the mustard seeds pop and cumin smells toasted.
4
Saute
Add the garlic, ginger and onion to the same pan; cook over medium-low heat 2–3 minutes, stirring, until the onion softens and turns pale gold at the edges.
5
Simmer
Stir in the tomato and cook 2 minutes until it collapses into soft pulp, then tip the whole tempering into the simmering dal; season with salt and simmer 3 minutes.
6
Finish
Stir in the lemon juice and half the cilantro, then check the consistency, thinning with water if needed.
7
Plate
Ladle the dal into a bowl and scatter the remaining cilantro on top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 1/3 cup420g cooked moong dal
- 1 1/2 cup360ml water
- 1/2 tsp1/2 tsp turmeric
- 2 tsp2 tsp ghee
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp mustard seeds
- 2 clove2 clove garlic
- 1 tsp1 tsp ginger
- 22 small dried chili
- 4 tbsp4 tbsp onion
- 4 tbsp4 tbsp tomato
- 1/2 tsp1/2 tsp salt
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp cilantro
