This is an Indian lentil soup recipe that my mom always makes — a hearty and healthy dish that leaves you satisfied without overfilling you. You can substitute different vegetables and greens and follow a similar procedure, such as replacing spinach with mustard greens, kale, or Swiss chard. The cook time will vary. Serve with steamed rice.
Ingredients
- 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
Directions
Step 1
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 lentils are tender, about 1 hour.
Step 2
Heat 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 seeds; cook and stir until onion is soft, about 5 minutes. Stir spinach, tomato, and cayenne pepper into onion mixture; cook until spinach wilts and tomato is tender, about 5 minutes.
Step 3
Stir cooked lentils and cilantro into spinach mixture; bring to a simmer and cook for 5 minutes. Adjust salt and water to taste and texture preferences.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 291 | |
% Daily Value * | |
Total Fat12g | 15% |
Saturated Fat2g | 9% |
Sodium666mg | 29% |
Total Carbohydrate36g | 13% |
Dietary Fiber13g | 48% |
Total Sugars6g | |
Protein15g | |
Vitamin C37mg | 186% |
Calcium148mg | 11% |
Iron7mg | 40% |
Potassium1158mg | 25% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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