Indian · Dinner
Yellow Split Lentil Soup (Low-Chol)
Yellow split lentils simmered with turmeric, cumin, ginger and tomato until creamy, finished with a lean tempering of mustard seeds and curry leaves in vegetable oil. Served with steamed basmati rice and lemon wedge for a light, warming plant-based Indian soup.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
352Calories
15.6gProtein
6.8gFat
61.8gCarbs
6.8gSugar
13gFiber
420mgSodium
0mgChol
0.8gSat Fat
810mgPotassium
89mgCalcium
5mgIron
0mcgVitamin B12
21mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-chol
Instructions
1
Prep
Rinse the toor dal, then finely chop the onion, mince the garlic, grate the ginger, chop the tomato and cilantro, and slit the chili.
2
Simmer
Combine the dal, water, turmeric, cumin, onion, garlic, ginger, tomato and chili in a saucepan over medium heat; simmer 15 minutes until lentils break down into a creamy puree.
3
Bloom
Warm the vegetable oil over medium heat, add mustard seeds, curry leaves and asafoetida; cook 30 seconds until seeds pop and leaves crisp.
4
Finish
Pour the tempering into the dal, stir in salt and simmer 2 minutes until flavours absorb and the surface glosses.
5
Plate
Ladle the dal into a bowl, scatter cilantro on top, and serve with basmati rice and lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 1/3 cup400g, cooked toor dal
- 2 cup480ml water
- 1/2 tsp1/2 tsp ground turmeric
- 1 tsp1 tsp ground cumin
- 11 onion
- 2 clove2 clove garlic
- 1 tsp1 tsp ginger-fresh
- 22 small tomato
- 22 small green chili
- 2 tsp2 tsp vegetable oil
- 1 tsp1 tsp mustard seed
- 1212 curry leaves
- 2 pinch2 pinch asafoetida
- 1/2 tsp1/2 tsp salt
- 4 tbsp4 tbsp cilantro
- 22 lemon wedge
- 2/3 cup130g, cooked basmati rice, to serve
