Indian Red Lentil Spinach Soup (Dhal)

Indian Red Lentil Spinach Soup (Dhal)

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 4
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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


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.

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.

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

Note:
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.

Nutrition Facts

Per Portion

Calories 498  
Calories from fat 56  
Calories from saturated fat 9.6  
Total Fat 6.3  g
Saturated Fat 1.1  g
Trans Fat 0  
Polyunsaturated Fat 2.4  g
Monounsaturated Fat 2.2  g
Cholesterol 0  mg
Sodium 175  mg
Potassium 1167  mg
Total Carbohydrate 81  g
Dietary Fiber 15.7  g
Sugars 2.3  g
Protein 29.6  g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 2.0
Vegetables 4.9

Energy sources


Pygal 65% 458.3420984 234.529458866 11% 295.684115703 219.308314527 24% 320.315377222 130.674201879 65% 11% 24% Carbohydrates Fat Protein
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