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Yellow Lentil Soup: Vegan Comfort Food

Daal Series - Yellow Lentil Soup. Delicious, healthy and easy vegan comfort food packed full of spices and delicious flavors.

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 2 servings
Calories: 196 kcal
Course: Side Dish , Main Course
Cuisine: Vegan , gluten-free

Ingredients

  • 1/3 cup split yellow mung Daal (split and skinless green gram/green mung bean)
  • 1/3 cup split Toor Daal (split and skinless pigeon pea)
  • 1.5 cups water
  • 1/2 teaspoon Turmeric
  • 1/2 teaspoon salt or to taste
Tempering/Tadka:
  • 1 teaspoon oil
  • 1/2 teaspoon mustard seeds (Raee)
  • 1/4 teaspoon nigella seeds (Kalonji seeds, I get onsessed with a spice or 2 every few weeks. this month is Nigella month. You can omit them)
  • 1/4 teaspoon cumin seeds
  • pinch of asofetida (hing)
  • 5 curry leaves (you can find these fresh or frozen in any Indian store. If you don't have these, substitute with one bay leaf. Nothing can replace curry leaves though)
  • 1/2 Serrano chili pepper or any chili pepper chopped (quantity by heat level of the pepper. The current organic ones we get are extremely hot, so we use 1/4. the non organic ones that we used to get were moderately spicy and we need almost 1 whole chili)
  • 4-5 cloves of garlic chopped
  • 1/4 Medium onion chopped
  • Cilantro for garnish

Instructions

    Cup of Yum
  1. Soak the lentils in warm water for an hour to overnight.
  2. In a pressure cooker or pan, heat the oil on medium heat until hot on medium low heat.
  3. Add mustard(raee) seeds and after a few seconds of sputtering, add cumin(jeera) and nigella(Kalonji) seeds.
  4. Add in the asofetida(hing) and curry leaves and mix.
  5. Add in the chili and garlic and cook till garlic is golden brown.( 1-2 minutes)
  6. Add in onions and cook until translucent.(3-4 minutes)
  7. Rinse the soaked daal and add it to the pan with the water, salt, 1/4 teaspoon sugar(optional) and turmeric.
  8. Mix well. Cook for 2 whistles in pressure cooker or Cook covered for 20-25 minutes if in pan.
  9. Serve hot garnished with cilantro and lime wedges !. Serve with basmati rice or as a side dish with Roti, pickles, one or two vegetable stir fry dishes and a salad of onions and cucumbers tossed in lemon juice, salt and black pepper!. Theres your complete indian meal!
  10. You can also serve this as dip with some nice crusty bread. Add some lime juice, olive oil, chopped cucumber and garam masala on the dip!

Notes

  • Nutritional value is based on 1 serving

Nutrition Information

Calories 196kcal (10%) Carbohydrates 32g (11%) Protein 11g (22%) Fat 3g (5%) Sodium 18mg (1%) Potassium 581mg (17%) Fiber 8g (32%) Sugar 2g (4%) Vitamin A 135IU (3%) Vitamin C 54.5mg (61%) Calcium 84mg (8%) Iron 3.1mg (17%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 196

% Daily Value*

Calories 196kcal 10%
Carbohydrates 32g 11%
Protein 11g 22%
Fat 3g 5%
Sodium 18mg 1%
Potassium 581mg 12%
Fiber 8g 32%
Sugar 2g 4%
Vitamin A 135IU 3%
Vitamin C 54.5mg 61%
Calcium 84mg 8%
Iron 3.1mg 17%

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