Chunky Dal Lentil Soup

Chunky Dal Lentil Soup is a gluten free, dairy free, lacto ovo vegetarian, and vegan recipe with 5 servings. One portion of this dish contains roughly 13g of protein, 3g of fat, and a total of 204 calories. For 55 cents per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. This recipe is liked by 19 foodies and cooks. It is brought to you by Running With Tweezers. It works well as a very reasonably priced soup. From preparation to the plate, this recipe takes roughly 45 minutes. It is perfect for Winter. If you have fresh ginger, salt, garlic, and a few other ingredients on hand, you can make it. Overall, this recipe earns a tremendous spoonacular score of 96%. Try Chunky Sausage Lentil Soup, Chunky Lentil and Vegetable Soup, and Dal (Spiced Lentil Soup) for similar recipes.

Servings: 5

 

Ingredients:

1/8 tsp freshly ground black pepper

1 cup canned chickpeas (garbanzo beans), rinsed and drained

1 (14.5-oz) can diced tomatoes, undrained

1 1/2 tsps minced peeled fresh ginger

1 tsp minced garlic

1/4 tsp ground cumin

1 tsp harissa

1 Tbsp fresh lemon juice

1 1/2 tsps olive oil

1/2 cup chopped onion

3/4 tsp Spanish smoked paprika

1 cup dried red lentils, rinsed and drained

1/2 tsp salt

3 cups water

Equipment:

sauce pan

Cooking instruction summary:

  1. Heat oil in a large saucepan over medium heat.
  2. Add onion and garlic; cook 6 minutes or until tender, stirring frequently.
  3. Stir in ginger, paprika, salt, cumin, and pepper; cook 1 minute.
  4. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.
  5. Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally.
  6. Stir in lemon juice and harissa.
  7. Garnish with chopped fresh cilantro, if desired.

 

Step by step:


1. Heat oil in a large saucepan over medium heat.

2. Add onion and garlic; cook 6 minutes or until tender, stirring frequently. Stir in ginger, paprika, salt, cumin, and pepper; cook 1 minute.

3. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa.

4. Garnish with chopped fresh cilantro, if desired.


Nutrition Information:

Quickview
203k Calories
12g Protein
2g Total Fat
34g Carbs
61% Health Score
Limit These
Calories
203k
10%

Fat
2g
4%

  Saturated Fat
0.34g
2%

Carbohydrates
34g
12%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
456mg
20%

Get Enough Of These
Protein
12g
25%

Fiber
14g
58%

Folate
195µg
49%

Manganese
0.95mg
47%

Vitamin B1
0.4mg
27%

Vitamin B6
0.51mg
26%

Iron
4mg
24%

Phosphorus
223mg
22%

Copper
0.43mg
21%

Potassium
677mg
19%

Magnesium
74mg
19%

Zinc
2mg
15%

Vitamin C
11mg
14%

Vitamin B5
1mg
11%

Vitamin B3
2mg
10%

Vitamin E
1mg
10%

Vitamin B2
0.13mg
8%

Vitamin A
374IU
7%

Calcium
71mg
7%

Vitamin K
7µg
7%

Selenium
4µg
6%

covered percent of daily need
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Food Trivia

Some yoghurt contain beef or pork gelatin.

Food Joke

Sighting #1: I was at the airport, checking in at the gate, when the airport employee asked, "Has anyone put anything in your baggage without your knowledge?" I said, "If it was without my knowledge, how would I know?" He smiled and nodded knowingly, "That's why we ask." Sighting #2: The stoplight on the corner buzzes when it is safe to cross the street. I was crossing with an intellectually challenged co-worker of mine, when she asked if I knew what the buzzer was for. I explained that it signals to blind people when the light is red. She responded, appalled, "What on earth are blind people doing driving?" Sighting #3: At a good-bye lunch for an old and dear co-worker who is leaving the company due to "rightsizing," our manager spoke up and said, "This is fun. We should have lunch like this more often." Not another word was spoken. We just looked at each other like deer staring into the headlights of an approaching truck. Sighting #4: I worked with an Individual who plugged his power strip back into itself and for the life of him could not understand why his system would not turn on. Sighting #5: : A friend had a brilliant idea for saving disk space. He thought if he put all his Microsoft Word documents into a tiny font they'd take up less room. When he told me, I was with another friend. She thought it was a good idea too. Sighting #6: : Tech Support: "How much free space do you have on your hard drive?" Individual: "Well, my wife likes to get up there on that Internet, and she downloaded ten hours of free space. Is that enough?" Sighting #7: : Individual: "Now what do I do?" Tech Support: "What is the prompt on the screen?" Individual: "It's asking for 'Enter Your Last Name.'" Tech Support: "Okay, so type in your last name." Individual: "How do you spell that?" Sighting # 8: When my husband and I arrived at an automobile dealership to pick up our car, we were told that the keys had been accidentally locked in it. We went to the service department and found a mechanic working feverishly to unlock the driver's side door. As I watched from the passenger's side, I instinctively tried the door handle and discovered it was open. "Hey," I announced to the technician, "It's open!" "I know," answered the young man. "I already got that side."

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