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Lentil Black Eyed Pea Soup with Greens

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

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr 10 mins
Servings: 3
Calories: 206 kcal
Course: Soup
Cuisine: Indian

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

Instructions

    Cup of Yum
  1. 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).
  2. 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.
  3. 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.
  4. Add the spices, mix and cook for a minute.
  5. Add tomatoes and cook for 6 to 7 minutes.
  6. 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.
  7. 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.
  8. 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.
  9. 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

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

% 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.