Spinach And Tomato Dal Indian Lentil Soup Recipes

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SPINACH AND TOMATO DAL (INDIAN LENTIL SOUP)



Spinach and Tomato Dal (Indian Lentil Soup) image

This is a basic dal (Indian lentil soup) recipe that my mom always makes. You can substitute different vegetables and greens and follow similar procedure. This is a hearty and healthy dish that leaves you satisfied without overfilling you. You can substitute spinach for other dark greens like mustard greens, kale, or swiss chard. The cook time will vary. Serve with steamed rice.

Provided by lucky

Categories     World Cuisine Recipes     Asian     Indian

Time 1h50m

Yield 4

Number Of Ingredients 14

1 cup red lentils
4 cups water
1 teaspoon salt, plus more for seasoning
3 tablespoons vegetable oil
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 onion, chopped
2 cloves garlic, minced
1 pinch ground turmeric
1 bunch spinach, chopped
1 large plum tomato, chopped
½ teaspoon cayenne pepper
¼ cup chopped fresh cilantro
water, as needed

Steps:

  • Bring lentils and 4 cups water to a boil in a saucepan. Stir in salt. Reduce heat to medium-low and cook at a simmer 10 minutes. Skim off any scum that forms and continue to simmer until the lentils are tender, about 1 hour.
  • Heat the oil in a separate saucepan. Cook mustard seeds and cumin seeds in hot oil until they start to splatter, 2 to 3 minutes. Add onion, garlic, and turmeric to the seeds; cook and stir until the onion is soft, about 5 minutes. Stir spinach, tomato, and cayenne pepper into the onion mixture; cook until the spinach wilts and the tomato is tender, about 5 minutes.
  • Stir the cooked lentils and cilantro into the spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences.

Nutrition Facts : Calories 290.8 calories, Carbohydrate 35.8 g, Fat 11.6 g, Fiber 13.3 g, Protein 14.8 g, SaturatedFat 1.8 g, Sodium 665.7 mg, Sugar 6.3 g

RED LENTIL, TOMATO AND SPINACH SOUP



Red Lentil, Tomato and Spinach Soup image

This is an Indian dish high in Iron. I found this on line and tweeked a bit. Both tomatoes and spinach are good sources of iron. They complement each other. Not in just taste but work together to help the body absorb the iron.

Provided by Rita1652

Categories     Lentil

Time 35m

Yield 4 serving(s)

Number Of Ingredients 10

2 tablespoons masoor dal, washed (split red lentils)
2 cups chopped tomatoes or 2 cups diced tomatoes
3/4 cup chopped spinach (palak)
1/2 cup chopped onion
1 -2 teaspoon chopped garlic
2 -3 black peppercorns
1/2 cup milk or 1/2 cup soymilk
1 teaspoon lemon juice
2 teaspoons ghee or 2 teaspoons olive oil
salt

Steps:

  • Heat the butter in a pan and add the onions, garlic and peppercorns.
  • When the onions turn translucent, add the lentils, tomatoes, salt and 2 cups of water and cook till the dal is tender. About 20 minutes.
  • When cool, blend to get a smooth purée.
  • Add the spinach, milk and bring to a boil.
  • Finish by adding the lemon juice.
  • Serve hot.

Nutrition Facts : Calories 85.9, Fat 3.6, SaturatedFat 2.1, Cholesterol 9.8, Sodium 25.3, Carbohydrate 10.9, Fiber 2.2, Sugar 3.3, Protein 3.7

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