Tomato Dal Soup

Vegetarian
Gluten Free
Health score
24%
Tomato Dal Soup
300 min.
5
122kcal

Suggestions


Welcome to a delightful culinary journey with our Tomato Dal Soup, a vibrant and nourishing dish that perfectly embodies the essence of vegetarian comfort food. This gluten-free recipe is not only a feast for the senses but also a wholesome option for those seeking a healthy meal. With its rich flavors and aromatic spices, this soup is sure to warm your heart and satisfy your taste buds.

Imagine the comforting aroma of asafetida and black mustard seeds sizzling in ghee, creating a fragrant base for the fresh plum tomatoes and zesty chiles. The addition of toovar dal, a staple in Indian cuisine, lends a creamy texture and a protein boost, making this soup both filling and nutritious. Each spoonful is a harmonious blend of spices, with the tanginess of tamarind and the warmth of turmeric elevating the dish to new heights.

Perfect as a starter, snack, or even a light meal, this Tomato Dal Soup is versatile enough to be enjoyed at any time of the day. Whether you're hosting a gathering or simply looking for a cozy night in, this recipe is sure to impress your guests and leave them craving more. Plus, with a preparation time of just 300 minutes, you can easily make this dish ahead of time and savor the flavors at your leisure. Dive into this deliciously satisfying soup and experience the magic of home-cooked goodness!

Ingredients

  • 0.5 teaspoon asafetida 
  • 1.5 teaspoons mustard seeds shopping list black
  • servings cilantro leaves fresh
  • tablespoons lentils split yellow (a variety of pigeon pea, usually descibed as as lentils)
  • tablespoons ginger fresh peeled finely chopped
  • 1.5 tablespoons ghee 
  • teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 1.5 pounds plum tomatoes seeded chopped
  •  serrano chiles fresh red hot halved lengthwise
  •  serrano chiles fresh green hot halved lengthwise
  • teaspoon tamarind paste 
  • 0.8 teaspoon turmeric 
  • cups water 

Equipment

  • sauce pan
  • sieve

Directions

  1. Wash dal in several changes of water until water runs clear and drain well in a sieve. Cook dal at a bare simmer in 1 1/2 cups water in a 3-quart saucepan until most of water is evaporated and dal has consistency of a paste, 40 to 45 minutes, stirring frequently during last 15 minutes to prevent scorching.
  2. Heat ghee in a 6-quart heavy saucepan over moderately high heat until hot but not smoking, then cook mustard seeds and red chile, stirring, until seeds begin to pop.
  3. Add 1 1/2 cups water and remaining ingredients (but not dal paste). Bring to a boil and simmer, stirring occasionally, until tomatoes are softened, 6 to 8 minutes.
  4. Add dal paste and remaining cup water, stirring to incorporate. Bring rasam to a boil, stirring occasionally, and season with salt.
  5. · Rasam may be made 2 days ahead and chilled, covered.
  6. Add water to thin, if necessary, before reheating.

Nutrition Facts

Calories122kcal
Protein15.05%
Fat37.97%
Carbs46.98%

Properties

Glycemic Index
36.92
Glycemic Load
2.86
Inflammation Score
-10
Nutrition Score
10.417391258737%

Flavonoids

Catechin
0.04mg
Naringenin
0.93mg
Luteolin
0.2mg
Kaempferol
0.12mg
Myricetin
0.18mg
Quercetin
1.61mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:121.68kcal
6.08%
Fat:5.42g
8.34%
Saturated Fat:2.9g
18.14%
Carbohydrates:15.1g
5.03%
Net Carbohydrates:9.1g
3.31%
Sugar:4.69g
5.21%
Cholesterol:11.52mg
3.84%
Sodium:19.17mg
0.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.84g
9.67%
Vitamin C:21.83mg
26.46%
Fiber:5.99g
23.97%
Vitamin A:1193.69IU
23.87%
Manganese:0.42mg
21.1%
Folate:81.2µg
20.3%
Potassium:496.86mg
14.2%
Vitamin K:12.42µg
11.83%
Vitamin B1:0.17mg
11.64%
Vitamin B6:0.21mg
10.7%
Magnesium:41.31mg
10.33%
Phosphorus:102.41mg
10.24%
Iron:1.82mg
10.09%
Copper:0.2mg
10.05%
Vitamin B3:1.32mg
6.62%
Zinc:0.95mg
6.32%
Vitamin E:0.9mg
6.02%
Selenium:3.07µg
4.39%
Vitamin B5:0.4mg
4.03%
Vitamin B2:0.06mg
3.73%
Calcium:37.09mg
3.71%
Source:Epicurious