Indian Dhal Shorva – Lentil Soup

Vegetarian
Gluten Free
Health score
51%
Indian Dhal Shorva – Lentil Soup
65 min.
8
251kcal

Suggestions

Ingredients

  • small carrots diced finely
  •  cinnamon sticks 
  • 10  curry leaves fresh
  • small eggplant diced finely
  • cup cilantro leaves fresh
  •  garlic clove minced
  • tablespoons ghee 
  • tablespoon ginger minced
  • large to 2 chilies slit whole split green
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  •  juice of lemon 
  • 1.5 cups lentils red yellow ( or )
  • teaspoon mustard seeds 
  • large onion chopped
  • tablespoons yogurt plain
  • large potatoes diced peeled
  • servings salt 
  •  tomatoes diced finely
  • 1.5 teaspoons turmeric 
  • cups vegetable stock 

Equipment

  • sauce pan

Directions

  1. In a large saucepan, heat the ghee and add the dhal, mustard seeds, ground coriander, ground cumin, turmeric, cinnamon stick, garlic, minced ginger, curry leaves, onion, and green chilly pepper. Cook over low heat for 5 minutes until the spices are fragrant and deep brown in color and the onion has softened.
  2. Add the vegetable broth and simmer until the dhal is spft, about 30-45 minutes.
  3. Remove the cinnamon stick, green chilly pepper and curry leaves.Blend the dhal until smooth with a hand-held electric beater, then return to the saucepan.
  4. Add the diced vegetables and simmer for a further 20 minutes or until the vegetables are soft.
  5. Add the lemon juice, salt to taste, and chopped coriander. Stir well and serve with a dollop of yogurt, garnished with a few coriander leaves.

Nutrition Facts

Calories251kcal
Protein17.85%
Fat17.31%
Carbs64.84%

Properties

Glycemic Index
50.77
Glycemic Load
11.44
Inflammation Score
-10
Nutrition Score
25.869130007923%

Flavonoids

Delphinidin
49.06mg
Catechin
0.12mg
Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.42mg
Luteolin
0.01mg
Isorhamnetin
0.94mg
Kaempferol
0.54mg
Myricetin
0.09mg
Quercetin
5.5mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:251.27kcal
12.56%
Fat:5g
7.7%
Saturated Fat:2.67g
16.69%
Carbohydrates:42.17g
14.06%
Net Carbohydrates:27.4g
9.96%
Sugar:8.1g
9%
Cholesterol:10.9mg
3.63%
Sodium:1172.04mg
50.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.61g
23.21%
Folate:343.78µg
85.95%
Vitamin B3:16.5mg
82.52%
Vitamin C:50.83mg
61.61%
Fiber:14.77g
59.07%
Manganese:0.9mg
45.01%
Vitamin A:2026.24IU
40.52%
Vitamin B1:0.4mg
26.46%
Potassium:843.68mg
24.11%
Vitamin B6:0.47mg
23.73%
Phosphorus:229.66mg
22.97%
Iron:3.71mg
20.63%
Magnesium:73.76mg
18.44%
Copper:0.33mg
16.38%
Zinc:2.12mg
14.11%
Vitamin K:14.38µg
13.69%
Vitamin B5:1.18mg
11.77%
Vitamin B2:0.15mg
8.77%
Calcium:73.07mg
7.31%
Selenium:4.68µg
6.69%
Vitamin E:0.68mg
4.56%
Source:Food.com