Hearty Dal Soup
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 188.4
- Total Fat: 1.4 g
- Cholesterol: 0.0 mg
- Sodium: 277.1 mg
- Total Carbs: 37.1 g
- Dietary Fiber: 9.0 g
- Protein: 8.9 g
View full nutritional breakdown of Hearty Dal Soup calories by ingredient
Introduction
The original recipe was out of the Forks over Knives book, page 100. They credit Mary McDougall with the McDougall program for it.Below is the recipe as I made it with what I had on hand. The original recipe was out of the Forks over Knives book, page 100. They credit Mary McDougall with the McDougall program for it.
Below is the recipe as I made it with what I had on hand.
Number of Servings: 6
Ingredients
-
3 1/4 cups water
1 medium onion, chopped
2 garlic cloves, minced
1 1/2 tsp. fresh ginger, grated
1 tsp. paprika
1/4 tsp. ground cumin
Black pepper, freshly ground
1 cup dried lentils
15 oz. can chickpeas (garbanzo beans), drained & rinsed
14.5 oz. can of diced tomatoes
2 cups red potatoes, cut to bite-sized pieces
1 T. lemon juice
1 T. chili powder
3 cups fresh baby spinach, torn
seal salt, optional
Tips
Where I used chili powder the original recipe called for an Indonesian chili paste called sambal oelek (1-2 tsp. to taste) From what I read about the ingredient it sounded quite hot. As I did not have it and I wanted my picky eater that hates spicy food to try the dish, I skipped it but I imagine it would have been fabulous spicy :)
Directions
Heat 1/4 cup of the water in a large soup pot over medium-high heat. Add the onion and garlic and cook, stirring occasionally, for 3-4 minutes until softened.
Add the ginger, paprika, cumin and black pepper to the pot and stir well.
Add the remaining 3 cups of water and the lentils, chickpeas, tomatoes and potatoes.
Bring to a boil, reduce heat, cover and simmer for 50 minutes or until lentils are tender.
Add lemon juice, chili powder and spinach. Cook for 5 to 7 minutes more until spinach has wilted. Season with a bit of sea salt and serve hot.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user STRAWBERRYIGOR.
Add the ginger, paprika, cumin and black pepper to the pot and stir well.
Add the remaining 3 cups of water and the lentils, chickpeas, tomatoes and potatoes.
Bring to a boil, reduce heat, cover and simmer for 50 minutes or until lentils are tender.
Add lemon juice, chili powder and spinach. Cook for 5 to 7 minutes more until spinach has wilted. Season with a bit of sea salt and serve hot.
Serving Size: 6 servings
Number of Servings: 6
Recipe submitted by SparkPeople user STRAWBERRYIGOR.
