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Simple Indian Dhal Soup Recipe (Dietetic Directions, Registered Dietitian)
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Indian Dhal Soup

Indian Dhal Soup

Indian Dhal Soup

Do you love Indian food but the spices intimidate you? This is how I felt. However, if you want to step into Indian cooking, this simple and healthy dhal recipe will be just what you’re looking for. Dhal is a word used to describe an Indian soup made with lentils or pulses (click here to find out why pulses are healthy).  This Indian Dhal Soup has become a bit of a “fridge cleaner” recipe where I toss in veggies that need to be used up. For example, in this recipe I had celery and a coloured pepper in the fridge. Be flexible with your ingredient preferences and enjoy the warm and soothing flavours of this soup!

 

Prep time: 12-15 minutes

Cook time: 30 minutes

Serves: 6

 

Ingredients:

2 tbsp olive oil

1 small yellow onion, finely chopped

2 cloves of garlic, finely chopped

1 tbsp fresh ginger, finely chopped

1/2 cup celery, chopped

1/2 bell pepper, chopped

½ tsp cumin

1 cup red lentils, rinsed

4 cups of low sodium chicken or vegetable broth

1 cup diced canned tomatoes, with their juice

½ tsp turmeric

1/3 cup cilantro, chopped

 

Garnish: plain yogurt and fresh cilantro

 

Instructions:

  1. Heat oil in a large pot over medium heat. Add onions and cook until softened, about 5 minutes. A pinch of salt can be added while sweating the onions. Toss in celery and peppers with onions and stir to combine and cook.
  2. Combine garlic, ginger and cumin with the onions. Stir to prevent sticking until fragrant. This may take about 2 minutes. Additional oil may be added if the pot becomes dry.
  3. Add lentils, broth, tomatoes, turmeric and cilantro. Bring soup to a boil.
  4. Reduce heat to medium-low, cover and simmer, stirring often until lentils are soft, about 20-30 minutes.
  5. Ladle into bowls, add a dollop of yogurt and garnish with cilantro.

 

How do you enjoy making soups? What kind and when? Is this is a winter tradition or year-long venture?