Indian Red Lentil Spinach Soup (Dhal)

11 30 528
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Indian Red Lentil Spinach Soup (Dhal)
Health Highlights
Lentils are a great source of dietary fiber!

Ingredients


2 cup Baby spinach (trimmed, chopped)
4 chapati Chapati bread (warmed)
1/3 cup Cilantro (coriander) (fresh leaves)
1 tbsp Cilantro (coriander), dried (ground)
1 tsp Cumin (ground)
1 clove(s) Garlic (crushed)
1 tbsp Peanut oil
2 cup Pink lentils, raw
1 can(16oz) Crushed tomatoes canned
1 tsp Turmeric, ground
2 medium Yellow onion (brown, thinly sliced)

Instructions


1. Heat oil in a saucepan over medium heat. Add onion. Cook, stirring, for 5 minutes or until soft. Add garlic, coriander, cumin and turmeric. Cook, stirring, for 1 minute or until fragrant.

2. Add lentils, tomato and 2 1/2 cups cold water. Cover. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 20 minutes or until lentils are tender. Add spinach. Cook, stirring, for 2 minutes or until spinach is wilted.

3. Top lentil mixture with coriander. Season with pepper. Serve with chapati bread
 

Notes:

Chapati is an unleavened Indian bread is usually served with curries as an alternative to rice.

You can find it in the bread section of the supermarket.

To warm, wrap in foil and place in an oven at 180C for 5 to 7 minutes.

These lentils can also be served with brown rice or quinoa!


Nutrition Facts

Per Portion

Calories 528
Calories from fat 80
Calories from saturated fat 15.9
Total Fat 8.9 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 3.3 g
Cholesterol 0
Sodium 389 mg
Potassium 1219 mg
Total Carbohydrate 89 g
Dietary Fiber 16.0 g
Sugars 8.3 g
Protein 31 g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 1.9
Vegetables 4.7

Energy sources


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