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Red Lentil and Vegetable Soup
May 15th, 2008 Madhuram Posted in Soups, Vegan Soups | 
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I found this recipe in the “Good Housekeeping” magazine. This recipe was featured under Heart Smart Dinners and Healthy in a Hurry category. With 16gms protein, 13gms fiber, 0mg cholesterol and just 1gm saturated fat per serving, it’s definitely heart healthy. Added bonus, very tasty and easy to prepare too.
I reduced the quantity of ingredients. Even then it was a lot of soup for the 2 of us. I have another serving left for tomorrow. Check the original recipe for actual quantities and detailed nutritional information.
Ingredients:
Olive oil – 1 tablespoon
Carrots, medium, chopped – 3
Onion, small, chopped – 1
Ground Cumin – 1 teaspoon
Canned diced tomatoes (14.5 oz) – 1 can (I didn’t have this, so used crushed tomatoes)
Vegetable broth (14.5 oz) – 1 can
Dried red lentils (masoor daal) – 3/4th of a cup
Baby Spinach (5 oz bag) – 1 (I used frozen spinach)
Salt – as per taste
Ground black pepper – as per taste
Grated ginger (this was not mentioned in the original recipe, but I chose to use it because red lentils especially has the reputation to cause gas)
Procedure:
1. In a saucepan heat oil and add carrots, onion and cook until lightly browned and tender. Stir in cumin; cook 1 minute.
2. Add tomatoes, broth, lentils, 2 cups of water salt, ground black pepper cover and cook until lentils are tender. Stir in spinach.
My Notes:
1. I soaked the lentils before starting to chop the vegetables. I did this because I thought that this will reduce the cooking time and it did. Later only I came to know that soaking the lentils and throwing away the water and then using the lentils aids in easy digestion. Just be sure to throw away the soaking water. Enjoy!
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May 15th, 2008 at 9:24 am
I might use the pressure cooker to cook the dal and then add it to the vegetables.
Abt dal water – why not add spices like asafoetida (hing) and cumin ( you have this in the ingredients) to aid digestion ??
I think that throwing away the water would mean losing some proteins. Correct me if I am wrong.
May 15th, 2008 at 9:11 am
This is one of my fav soups too Madhu! I generally make it for light dinners..such a nice way to get all veggies and beans in together, right! looks great:)
May 15th, 2008 at 8:38 am
Great soup! My nutritionist frnd informed me that throwing away the soaked water removes the gas causing stuff so I do that too. I liked that onions there in the second snap – handsome one – isn’t he?
May 15th, 2008 at 8:20 am
Looks really nice and inviting! Boy! you are innovative
May 15th, 2008 at 8:18 am
wow!!this is a very healthy soup..all in 1!!!perfect to have when one needs a light dinner.
May 15th, 2008 at 7:46 am
nice soup recipe…looks yummy
May 15th, 2008 at 7:41 am
the soup looks picture perfect Madhu.. yummy and comforting..
Could you please pass on the bowl to me.. 
Siri
May 15th, 2008 at 7:26 am
The soup looks hearty and comforting Madhuram! Its booked for the next rainy day we have
May 15th, 2008 at 7:06 am
looks very comforting too.
May 15th, 2008 at 5:14 am
Looks good! Another one to add to my list
.