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Spicy Indian Dahl Lentil Soup

Ingredients

  • 1 cup red lentils
  • 2 tablespoons ginger root, minced
  • 1 teaspoon mustard seed
  • 2 tablespoons chopped fresh cilantro
  • 4 tomatoes, chopped
  • 3 onions, chopped
  • 3 jalapeno peppers, seeded and minced
  • 1 tablespoon ground turmeric
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander seed
  • 6 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 cup filtered water
  • sea salt to taste
  • (optional) 1 tablespoon yellow curry

Directions

  1. Cook the lentils by boiling or pressure cooking until lentils are soft. (Pressure cooking is faster.)
  2. In a skillet heat the oil and add mustard seeds. When mustard seeds begin to flutter, add onions, ginger, jalapeno peppers, and garlic. Saute until the onions and garlic are golden brown. Add coriander, cumin and turmeric. Add chopped tomatoes. Saute the mixture well until tomatoes are well cooked.
  3. Add water. Boil 6 minutes. Add cooked lentils, stirring well. Add salt to taste, stirring well. Add finely chopped cilantro and remove from heat. Serve hot.

Serving size 6 people

“A spicy Indian lentil soup that can be enjoyed with rice or Naan, the Indian bread. A very healthy dish.”

DETAILED NUTRITION

Serving Size 1/6 of a recipe

Servings Per Recipe 6

Amount Per Serving:  

Calories 209

Calories from Fat 52% Daily Value *

Total Fat 5.7g 9 %

** Saturated Fat 0.8g 4 %

** Cholesterol 0mg 0 %

Sodium 13mg < 1 %

** Potassium 643mg 18 %

Total Carbohydrates 30.6g 10 %

Dietary Fiber 12.7g 51 %

Protein 10.4g 21 %

** Sugars 5.5g

Vitamin A 17 %

Vitamin C 34 %

Calcium 8 %

Iron 37 %

** Thiamin 25 %

** Niacin 25 %

** Vitamin B6 24 %

** Magnesium 22 %

** Folate 100 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

By: Yolanda Bertaud
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