Chunky Red Dal Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
61%
Chunky Red Dal Soup
45 min.
5
204kcal

Suggestions


Welcome to a delightful culinary adventure with our Chunky Red Dal Soup! This vibrant and hearty dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect choice for anyone seeking a healthy meal without compromising on flavor. Packed with protein-rich red lentils and chickpeas, this soup is a fantastic option for vegetarians and vegans alike, ensuring you get your daily dose of essential nutrients.

Imagine the warm, comforting aroma of sautéed onions and garlic mingling with the zesty notes of fresh ginger and smoked paprika. Each spoonful is a harmonious blend of spices that will transport your taste buds to a world of rich, exotic flavors. The addition of harissa adds a delightful kick, while the fresh lemon juice brightens the dish, making it a refreshing choice for lunch or dinner.

Not only is this soup incredibly satisfying, but it is also gluten-free and dairy-free, catering to a variety of dietary preferences. With a preparation time of just 45 minutes, you can whip up this delicious meal for yourself or share it with family and friends. Whether you're looking for a nourishing main course or a comforting dish to warm you up on a chilly evening, our Chunky Red Dal Soup is sure to become a favorite in your kitchen. Dive in and enjoy a bowl of health and happiness!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • cup chickpeas canned rinsed drained (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • 1.5 teaspoons ginger fresh minced peeled
  • teaspoon garlic minced
  • 0.3 teaspoon ground cumin 
  • teaspoon harissa 
  • tablespoon juice of lemon fresh
  • 1.5 teaspoons olive oil 
  • 0.5 cup onion chopped
  • 0.8 teaspoon paprika smoked spanish
  • cup lentils dried red rinsed drained
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • sauce pan

Directions

  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.
  4. Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa.
  5. Garnish with chopped fresh cilantro, if desired.

Nutrition Facts

Calories204kcal
Protein23.82%
Fat10.86%
Carbs65.32%

Properties

Glycemic Index
45.39
Glycemic Load
5.92
Inflammation Score
-7
Nutrition Score
17.736956471982%

Flavonoids

Catechin
0.13mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Isorhamnetin
0.8mg
Kaempferol
0.11mg
Myricetin
0.02mg
Quercetin
3.27mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:203.56kcal
10.18%
Fat:2.55g
3.92%
Saturated Fat:0.34g
2.13%
Carbohydrates:34.49g
11.5%
Net Carbohydrates:20.05g
7.29%
Sugar:5.28g
5.87%
Cholesterol:0mg
0%
Sodium:456.17mg
19.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.58g
25.15%
Fiber:14.44g
57.77%
Folate:195.31µg
48.83%
Manganese:0.94mg
47.25%
Vitamin B1:0.4mg
26.56%
Vitamin B6:0.51mg
25.52%
Iron:4.39mg
24.38%
Phosphorus:222.95mg
22.3%
Copper:0.43mg
21.26%
Potassium:676.32mg
19.32%
Magnesium:73.94mg
18.48%
Zinc:2.24mg
14.94%
Vitamin C:11.91mg
14.44%
Vitamin B5:1.13mg
11.34%
Vitamin B3:2.07mg
10.33%
Vitamin E:1.5mg
9.98%
Vitamin B2:0.13mg
7.89%
Calcium:71.09mg
7.11%
Vitamin A:352.38IU
7.05%
Vitamin K:7.33µg
6.99%
Selenium:4.35µg
6.21%
Source:My Recipes