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Golden Red Lentil Dal

This golden red lentil dal gets its vibrant color from turmeric! It's an easy lentil soup with greens that's perfect for a weeknight dinner. (gluten-free, nut-free, and soy-free)

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2
Calories: 193 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • 1/2 cup red lentils washed and drained well
  • 1 teaspoon oil
  • 1/2 teaspoon mustard seeds
  • 1/3 teaspoon cumin seeds
  • 1/3 teaspoon nigella seeds
  • 1/8 teaspoon fennel seeds optional
  • 1/8 teaspoon fenugreek seeds
  • 1/2 teaspoon or more ground turmeric
  • 1/3 teaspoon or more cayenne
  • 2/3 teaspoon salt or more
  • 2 1/2 cups of water
  • 1 cup chopped or baby spinach or quick cooking baby greens

Instructions

    Cup of Yum
  1. Wash the lentils and drain and keep aside.
  2. Heat oil in a saucepan over medium heat. When the oil is hot, add the whole spices in the order, Mix and let them start to pop.
  3. Add turmeric and cayenne and give it a quick mix. Add the washed and drained lentils, mix and roast for a minute. At this point, you can add in finely chopped veggies of choice.
  4. Add water and salt and mix in. Partially cover and cook for 15 to 20 minutes or until lentils are cooked to preference.
  5. Fold in the spinach or baby greens. Taste and adjust salt and heat. Simmer for 2 minutes or so. You can also add in 1 chopped tomato at this point or some non-dairy yogurt to make your red lentil dal creamy. Serve as soup or over rice.

Notes

  • Variation: Add a 1/2 teaspoon fresh turmeric, peeled and grated, when you add the spinach. If you don't have nigella and fenugreek seeds, add 1/4 cup onion and 3 cloves of garlic after step 2 , and cook for 3 to 4 minutes or until translucent.
  • Nutritional information based on one serving.

Nutrition Information

Calories 193kcal (10%) Carbohydrates 28g (9%) Protein 12g (24%) Fat 3g (5%) Sodium 176mg (7%) Potassium 513mg (15%) Fiber 14g (56%) Sugar 1g (2%) Vitamin A 1530IU (31%) Vitamin C 6.2mg (7%) Calcium 49mg (5%) Iron 4.3mg (24%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 193

% Daily Value*

Calories 193kcal 10%
Carbohydrates 28g 9%
Protein 12g 24%
Fat 3g 5%
Sodium 176mg 7%
Potassium 513mg 11%
Fiber 14g 56%
Sugar 1g 2%
Vitamin A 1530IU 31%
Vitamin C 6.2mg 7%
Calcium 49mg 5%
Iron 4.3mg 24%

* Percent Daily Values are based on a 2,000 calorie diet.