Indian Lentil Dal/Soup

Sophie de Ville
If you're looking for a delicious Lentil soup recipe that's low in calories and full of fiber, then you need to try my recipe! My dal is perfect for vegetarians and meat-eaters alike, and it's sure to warm your soul and fire your appetite!
Servings 4
Calories 361 kcal

Ingredients
  

  • 1 tbsp coconut Oil
  • 1/2 cup white onion - chopped
  • 1 3/4 cup cups red dry lentils– washed 3x
  • 3 cup cups chicken broth
  • 1 13.5oz can coconut milk
  • 1 clove garlic
  • 1/2 tsp ginger
  • 1/2 tsp turmeric
  • 1/2 tsp curry
  • 1/2 tsp garam masala
  • 1/2 tsp cumin
  • cilantro - for garnish

Instructions
 

  • Melt 1 Tbsp of coconut oil in a pot
  • Add chopped onions and sautĂ© them until they become dark brown but not burnt (this will add great taste to the soup)
  • Now add red washed lentils
  • Pour in the chicken broth and coconut milk and continue to cook at medium to low heat. Make sure to never bring the soup to a boil now as the coconut milk will break and be ruined.
  • Add pressed garlic (garlic is added after the liquids to make sure it doesn’t burn)
  • Add all of the spices
  • Cook for 1 hour, continuing to stir the soup so that it doesn’t attach to the bottom
  • Serve in a bowl and garnish with cilantro

Video

Notes

Coconut milk is high on the fat protein index and 1 serving of this soup will increase your blood sugar 3 hours after eating it, as if you ate 10g carbs.

Nutrition

Serving: 9.5ozCalories: 361kcalCarbohydrates: 41.8gProtein: 19.7gFat: 6.4gSaturated Fat: 5gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.2gCholesterol: 8.3mgSodium: 52.2mgPotassium: 642.7mgFiber: 10.7gSugar: 3.7g
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