Lentil Soup With Medley Of Greens

Photo: Meena

Ingredients

1 cup Toovar dal (red gram lentils/dal)

1 gram Urud dal (split black dal)

1 gram Channa dal ( bengal dal)

1 bunch Spinach, cut finely

1 bunch Fenugreek leaves (methi leaves), cut finely

1 cup Shallots, peeled

2 s Tomatoes, cut finely

4 Green chilli peppers

Ginger - 1 medium-sizes piece, cut finely

4 cloves Garlic, cut finely

1 tsp Tamarind paste

1 teaspoon Jaggery, crushed

1 teaspoon Instant curry powder

1 tsp Coriander powder (dhania powder)

1 cup Water

1 tsp mustard seeds

1 tsp cummin seeds

1 tsp fennel seeds

1 tsp salt

1 tsp turmeric

1 tsp curry leaves

a handful of fresh cilantro

2 tsps cooking oil

Preparation

Pressure cook the dals, spinach and fenugreek leaves for 3 whistles and set aside.

In a frying pan, add the oil, mustard, cummin seeds, fennel seeds, salt and turmeric and when the mustard starts to crackle, add the onions, garlic, ginger, green chillies, tomatoes and let cook for a few minutes till onions turn translucent and the raw smell of garlic and ginger is gone.

Then add the pressure cooked lentils (dal) and greens to the pan. Add the cup of water also.

Then, add the tamarind juice, jaggery, curry powder and coriander powder.

Cover the pan and let the soup boil for 5 to 7 minutes.

Finally add the curry leaves and cilantro for garnish.

This soup is best when served piping hot, with rotis, bread or rice.

Note: All ethnic ingredients are available at most Asian / Indian grocery stores.

Tools

Place your ad here
Loading...

About

Lentils are part of the legume family. They are easily found year-round and can be purchased fresh, frozen or canned and are often put in salads and soups. Lentils are also high in many different types of nutrients.

Protein
Lentils are high in protein, which provides us with energy and nutrients to build muscle mass. One cup of lentils contains 35% of our daily protein requirement.

Fiber
Lentils, like most other beans, are loaded with fiber. One serving of lentils (about one cup) has nearly eight grams of fiber, both soluble and insoluble, both of which are needed for a healthy digestive system. Because the fiber content of lentils is so high, they can help prevent many digestive illnesses such as constipation and irritable bowel syndrome (IBS).

Minerals
Lentils also contain important minerals such as iron, phosphorus, potassium and magnesium. These minerals all play a healthy role in maintaining energy, a strong nervous system and a properly working metabolism.

Vitamins
Lentils contain a lot of vitamin B, which helps maintain a healthy nervous system, lowers bad cholesterol and increases energy levels. One serving of lentils provides 18% of our daily requirement of vitamin B. Lentils are also packed with folate, which is particularly important for pregnant women to decrease the chances of giving birth to children with birth defects. Folate is also good for heart health, muscle health and metabolic health.

Fat and Calories
One serving of lentils contains only one gram of fat and about 200 calories.

Source: www.ehow.com