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 easy to prepare but also packed with flavors that will tantalize your taste buds. With a preparation time of just 300 minutes, you can create a wholesome meal that serves up to five people, making it ideal for family gatherings or cozy evenings at home.

Imagine the rich aroma of spices wafting through your kitchen as you sauté black mustard seeds and fresh ginger, setting the stage for a deliciously warming soup. The combination of ripe plum tomatoes, fresh cilantro, and a hint of tamarind concentrate brings a delightful tanginess that balances beautifully with the earthy notes of toovar dal. Each spoonful is a celebration of textures and flavors, making it a perfect starter, snack, or even a light meal.

Not only is this Tomato Dal Soup a feast for the senses, but it also offers a healthy caloric breakdown, with a good balance of protein, fats, and carbohydrates. Whether you're looking to impress guests or simply enjoy a nourishing bowl of soup, this recipe is sure to become a favorite in your kitchen. So, roll up your sleeves and get ready to indulge in a bowl of warmth and goodness!

Ingredients

  • 0.5 teaspoon asafetida powder 
  • 1.5 teaspoons mustard seeds black
  • servings cilantro sprigs fresh
  • tablespoons picked-over skinned toovar dal 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
  •  chile such as serrano fresh red hot halved lengthwise
  •  chiles such as serrano fresh green hot halved lengthwise
  • teaspoon tamarind concentrate 
  • 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