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

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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