Chana Dal Veggie Soup
User Reviews
4.8
18 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
55 mins
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Servings
2
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Calories
330 kcal
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Course
Soup
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Cuisine
Fusion, Vegan, gluten-free
Chana Dal Veggie Soup
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Chana Dal Veggie Carrot Soup. Easy Split Pea Soup with turmeric, spices, carrots, cauliflower, butternut squash. 1 Pot ready within 45 minutes. Use split chickpeas (Chana Dal) or other split peas or lentils. Vegan Gluten-free Soy-free Recipe
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Ingredients
- 1/2 cup chana dal split chickpeas, washed or use yellow split peas (preferably soaked for half an hour)
- 3 cups water
- 1 tsp oil
- 1/2 a medium onion chopped
- 5 cloves of garlic chopped
- 1/2 inch ginger finely chopped
- 1 tsp garam masala or use 1/2 tsp cumin + 1/2 tsp coriander
- 1 tsp Turmeric
- 1/4 to 1/2 tsp cayenne
- 2 juicy tomatoes pureed or 1 1/4 cup
- 1.5 cups or more veggies chopped small I used sliced carrots, small cauliflower florets and cubed butternut squash
- 3/4 tsp or more salt
- cilantro and lemon for garnish
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Instructions
- Combine chana dal and water in a saucepan, partially cover and cook over medium heat for 30 mins or al dente.
- Heat oil in a skillet over medium heat. Add onion, garlic, ginger and cook for 5 mins.
- Add the spices and mix in. Cook for a minute.
- Add pureed tomato and bring to a boil. Add the veggies and mix in.
- Add to the simmering chana dal or split peas. Add 1/2 to 1 cup water and salt. Mix and cook for 15 minutes or until veggies are cooked to preference.
- Add a dash of lemon juice. Taste and adjust salt and heat.
- Garnish with cilantro and serve as a soup in a bowl or over rice or other grains of choice, or with flatbread or pita bread.
Notes
- Variation: Add 1 tbsp red curry paste with the spices and cook for a minute at step 3.
- To make it in an Instant pot or Pressure cooker: Follow steps 2 to 4 in a skillet or saute in Instant pot and transfer to a bowl. Combine the drained chana dal or split peas with 2 cups of water in the Instant Pot/pressure cooker. Cook at Manual 6 to 7 minutes in the Instant pot or Cook over medium heat for 6 minutes after the pressure has reached in a stove top pressure cooker. Quick release, add the bowl contents (onion tomato and veggie mixture) and salt. Put the lid back and cook for 2 to 3 minutes depending on the veggies used. Let the pressure release naturally. Garnish with cilantro and lemon
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
330kcal
(17%)
Carbohydrates
59g
(20%)
Protein
18g
(36%)
Fat
4g
(6%)
Sodium
245mg
(10%)
Potassium
1162mg
(33%)
Fiber
20g
(80%)
Sugar
8g
(16%)
Vitamin A
8215IU
(164%)
Vitamin C
36.3mg
(40%)
Calcium
105mg
(11%)
Iron
4.4mg
(24%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 330 kcal
% Daily Value*
| Calories | 330kcal | 17% |
| Carbohydrates | 59g | 20% |
| Protein | 18g | 36% |
| Fat | 4g | 6% |
| Sodium | 245mg | 10% |
| Potassium | 1162mg | 25% |
| Fiber | 20g | 80% |
| Sugar | 8g | 16% |
| Vitamin A | 8215IU | 164% |
| Vitamin C | 36.3mg | 40% |
| Calcium | 105mg | 11% |
| Iron | 4.4mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
18 reviews
Excellent
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