4.8 from 15 votes
Oil free Lentil Soup. Spicy Garlic Dal
Allergen Information: Free of Dairy, egg, corn, soy, gluten, yeast. Serves 2. Oil-free Lentil soup. Spicy garlic Dal. Simple soup with tempering of blended up onion, tomato and spices directly added to the lentils to add flavor. Vegan Glutenfree Recipe
Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 2
Calories: 318 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
For the sauce:
- 1/2 small red onion
- 2 large tomatoes
- 5 cloves of garlic
- 1/2 in ginger
- 1 hot green chile
- 1 tsp coriander powder
- 1/4 tsp cumin seeds
- 1/4 tsp fenugreek seeds
- 1/4 tsp nigella seeds
- 1/2 tsp garam masala
For the Lentils:
- 3/4 cup lentils Indian or Spanish brown lentils, washed and soaked for 5 minutes
- 2.5 cups water
- 1/2 to 1 tsp salt
- 1/2 tsp Turmeric
- 1/2 tsp paprika
- 1/2 tsp cayenne
Instructions
- Blend the onion, tomato and all the ingredients for the sauce until smooth. Add to a saucepan over medium heat. Cook for 10 to 12 minutes or until it thickens a bit. Stir occasionally.
- Wash the lentils, drain and add to the sauce with water, salt, turmeric, paprika and cayenne. Partially cover and cook for 25 to 30 minutes or until lentils are tender to preference. Cook longer for mushier lentils.
- Garnish with cilantro and lemon juice and serve with rice, flatbread, pita bread, crackers etc.
Cup of Yum
Notes
- Instant Pot:Heat the IP on Saute. Blend the onion, tomato and all the ingredients for the sauce until smooth. Add to the Instant Pot when hot. Cook for 7 to 8 minutes, or until it thickens a bit, stirring frequently towards the end. Add a splash of water if starting to stick. Wash the lentils, drain and add to the sauce with water, salt, turmeric, paprika and cayenne. Close the lid, set vent to sealing, and cook on Manual high pressure for 7 to 8 minutes. Let the pressure release naturally.
- Nutritional values based on one serving
Nutrition Information
Calories
318kcal
(16%)
Carbohydrates
56g
(19%)
Protein
21g
(42%)
Fat
1g
(2%)
Sodium
687mg
(29%)
Potassium
1049mg
(30%)
Fiber
25g
(100%)
Sugar
6g
(12%)
Vitamin A
1525IU
(31%)
Vitamin C
28.8mg
(32%)
Calcium
82mg
(8%)
Iron
6.7mg
(37%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 318
% Daily Value*
| Calories | 318kcal | 16% |
| Carbohydrates | 56g | 19% |
| Protein | 21g | 42% |
| Fat | 1g | 2% |
| Sodium | 687mg | 29% |
| Potassium | 1049mg | 22% |
| Fiber | 25g | 100% |
| Sugar | 6g | 12% |
| Vitamin A | 1525IU | 31% |
| Vitamin C | 28.8mg | 32% |
| Calcium | 82mg | 8% |
| Iron | 6.7mg | 37% |
* Percent Daily Values are based on a 2,000 calorie diet.