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

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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