Spinach Lentil Soup / Dal and Palak Soup
This Spinach Lentil Soup is satisfying, filling, wholesome, nutritious, and protein-packed! It is simple but delicious and perfect for weight loss or maintaining a healthy weight.
Ingredients
- ½ cup (100g) Arhar dal (Toor dal)
- ¼ teaspoon Salt
- ¼ teaspoon turmeric powder
- 1½ cups water
- 1 teaspoon oil or ghee
- 1 teaspoon cumin seeds
- ¼ teaspoon asafoetida
- 1- inch ginger peeled and grated
- 1 large tomato finely chopped
- ¼ teaspoon turmeric powder
- 1 teaspoon red chili powder or to taste
- 1 teaspoon cumin powder
- ½ teaspoon sambar masala or garam masala
- Cooked dal + ½ cup water or as required
- 150 g finely chopped spinach
- Salt to taste
- ½ -1 cup water
- Finely chopped coriander leaves
- Lemon juice to taste
Instructions
Cooking The Dal
- Rinse the Toor Dal thoroughly with water until the water runs clear. Add lentils, 1½ cups of water, turmeric powder, and salt to the pressure cooker.
- Pressure cook the dal for 3 whistles on medium flame or until it is cooked. Switch off the heat and set the cooker aside. Once the cooker depressurizes naturally, open the lid.
- If you want the dal to have a smooth consistency for your soup, mash it with the back of a spoon. Alternatively, you can leave it intact, as I have done.
Making The Soup
- Heat oil in a pan and add cumin seeds. Allow cumin seeds to sizzle, then add asafoetida and ginger.
- Saute for a few seconds, and then add finely chopped tomatoes. Mix well and add turmeric powder, cumin powder, red chili powder, and sambar masala or garam masala.
- Mix well and continue cooking the tomatoes until they are soft. Add cooked dal and ½ cup of water. Mix well and cook for 3-4 minutes, stirring frequently.
- Add chopped spinach, salt to taste, and water as required to adjust the consistency. Mix well and cover the pan with the lid. Cook the soup for 7-8 minutes on medium-low heat, stirring frequently.
- Taste the soup and adjust the seasonings as needed. Add coriander leaves and lemon juice and mix well. Turn off the heat and serve it hot or warm.
Notes
- Dal: Instead of Toor Dal, you can use other lentils, such as yellow moong dal, red lentils, chana dal, or green lentils. You can also take a combination of two or more dal. However, if you use two or more lentils, choose the ones that take similar cooking time.
- Spices: Adjust the spices according to your taste preference.
- Spinach: Spinach Lentil Soup is loaded with spinach, but you can add more or less spinach according to your preference. Use tender and fresh spinach leaves for the best taste.
- Sambar Masala: I love using sambar masala for this soup, as it adds more flavor and warmth. However, you can either skip it or add garam masala.
- Consistency: Add as much water as needed to keep your desired consistency while making the soup. If you add more water and keep the soup thinner, taste the seasonings and add more if needed.
- Serving: This soup can be consumed as a meal without accompaniment (for weight loss), and the recipe is suitable for two people. However, if you serve it as a side, it can be served to three to four people.
Nutrition (Approximate Values)
Calories : 149kcalCarbohydrates : 25gProtein : 10gFat : 2gSaturated Fat : 0.2gPolyunsaturated Fat : 1gMonounsaturated Fat : 1gTrans Fat : 0.01gSodium : 275mgPotassium : 367mgFiber : 7gSugar : 2gVitamin A : 4878IUVitamin C : 17mgCalcium : 91mgIron : 3mg
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