Lentil Black Eyed Pea Soup with Greens
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4.9
48 reviews
Excellent
Lentil Black Eyed Pea Soup with Greens
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Easy Lentil Black Eyed Pea soup with Spinach. Masoor Raungi Palak Dal. Easy spiced protein filled soup. Vegan Gluten-free Soy-free Indian Recipe. Serves 3 to 4
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Ingredients
- 1/2 cup black eyed peas/ cowpeas raungi/lobhia
- 1/2 cup lentils brown lentils, Sabut Masoor
- 1 tsp oil
- 1/2 tsp cumin seeds
- 1/2 cup onions
- 5 cloves garlic
- 1 inch ginger chopped
- 1 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp Turmeric
- 1/8 to 1/4 tsp black pepper
- 1/4 to 1/2 tsp cayenne/ red chili powder
- 2 tomatoes 1 loaded cup tomatoes, finely chopped or blended into purree
- 1/2 tsp lemon juice
- 3/4 to 1 tsp salt
- 2.5 cups water
- 1/2 cup chopped spinach or baby greens of choice
- 1/2 cup small chopped green beans or carrots or zucchini or other veggies
- cilantro and lemon juice for garnish
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Instructions
- Soak the black eyed peas and lentils for half an hour if making in a saucepan. or soak at this step for 15 minutes if making in a pressure cooker. (time needed by steps 2 through 5).
- Meanwhile, heat oil in a saucepan or pressure cooker. Once hot, add cumin seeds and cook for a minute or until cumin seeds change color.
- Blend onion, garlic, ginger with a tbsp or so water until coarsely blended. Add to the pan. Cook for 5 minutes or until fragrant and golden.
- Add the spices, mix and cook for a minute.
- Add tomatoes and cook for 6 to 7 minutes.
- Drain the black eyed peas and lentils and add to the pan with salt, lemon juice, 2.5 cups water, greens and veggies. Mix in.
- Cook in a Pressure Cooker: Close the lid and pressure cook for 15 minutes after the pressure has reached. (Manual 15 minutes at high pressure in Instant Pot). Let the pressure release naturally.
- Cook in a Saucepan: In the saucepan, add 3 cups of water instead of 2.5 cups. Cover and cook over medium heat for 20 minutes. Reduce heat and continue to simmer over medium-low heat for another 20 to 25 minutes or until the lentils and black eyed peas are tender to preference.
- Garnish with cilantro and lemon juice and serve as a soup bowl, or with rice or flatbread
Notes
- Make it oil-free: Omit the oil, dry roast the cumin until it changes color. Add the pureed onion and cook stirring occasionally until golden. Continue with the steps.
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
206kcal
(10%)
Carbohydrates
35g
(12%)
Protein
12g
(24%)
Fat
2g
(3%)
Sodium
608mg
(25%)
Potassium
705mg
(20%)
Fiber
13g
(52%)
Sugar
5g
(10%)
Vitamin A
1405IU
(28%)
Vitamin C
21.3mg
(24%)
Calcium
66mg
(7%)
Iron
4.4mg
(24%)
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 206 kcal
% Daily Value*
| Calories | 206kcal | 10% |
| Carbohydrates | 35g | 12% |
| Protein | 12g | 24% |
| Fat | 2g | 3% |
| Sodium | 608mg | 25% |
| Potassium | 705mg | 15% |
| Fiber | 13g | 52% |
| Sugar | 5g | 10% |
| Vitamin A | 1405IU | 28% |
| Vitamin C | 21.3mg | 24% |
| Calcium | 66mg | 7% |
| Iron | 4.4mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
48 reviews
Excellent
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