Tomato Dal Soup

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

Suggestions

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