Heart-Healthy Indian Dal Soup
Warm your soul and nourish your body with this **Heart-Healthy Indian Dal Soup**, a nutrient-packed recipe perfect for wholesome weeknight dinners. Made with protein-rich red lentils, antioxidant-laden turmeric, and fresh spinach, this aromatic soup boasts a delectable blend of Indian spices like cumin, coriander, and ginger that will tantalize your taste buds. Simmered in low-sodium vegetable broth and brightened with zesty lemon juice, this vegetarian and plant-based dish is as flavorful as it is nutritious. Ready in just 45 minutes and garnished with fresh cilantro, this hearty yet low-fat soup is ideal for those seeking a filling and heart-friendly meal. Pair it with whole-grain naan or brown rice for the ultimate healthy comfort food experience. **Vegan Indian soup recipes**, **spiced lentil soup**, and **healthy dal recipes** lovers, rejoice—this one's for you!
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Recipe Information
Ingredients
- 1 cup Red lentils
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Coriander powder
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Salt
- 4 cups Low-sodium vegetable broth
- 2 medium Tomatoes, diced
- 2 cups Spinach, chopped
- 1 tablespoon Lemon juice
- 0.25 cup Fresh cilantro, chopped
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until translucent.
Add the minced garlic and ginger, and cook for an additional 1-2 minutes until fragrant.
Stir in the turmeric powder, ground cumin, coriander powder, and black pepper. Cook for 1 minute to toast the spices.
Add the rinsed lentils, low-sodium vegetable broth, diced tomatoes, and salt to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 20 minutes, or until the lentils are soft and cooked through.
Stir in the chopped spinach and cook for another 3 minutes until wilted.
Remove the soup from heat and stir in the lemon juice.
Garnish with fresh cilantro before serving.
Serve hot and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
574 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3059 mg | 133% | |
| Total Carbohydrate | 84.6 g | 31% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 20.2 g | ||
| Protein | 26.8 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 325 mg | 25% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3202 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
