This comforting dish is a weekly staple in our household, especially during the chilly autumn and winter months. Our mixed lentil dal soup recipe is not only nourishing but also versatile; you can enjoy it on its own or paired with quinoa for added texture. This dish offers a rich source of plant-based protein, fibre, and essential vitamins and minerals. Satisfying and hearty, it’s a wholesome, delicious meal which can be savoured all year round.
RECIPE
Ingredients (serves 2)
1/2 cup yellow split lentils
1/4 cup red split lentils
1/4 cup green split lentils
1 small onion, finely chopped
3 tomatoes (chopped or blitz in a food processor)
1 cup green peas (fresh or frozen)
2 tablespoons fresh ginger, grated
2 cloves garlic, minced
1 teaspoon mustard seeds
1/2 teaspoon garam masala
1/2 teaspoon turmeric powder
1/2 teaspoon red chilli powder (optional)
1 tablespoon extra virgin olive oil or ghee
6 cups vegetable stock or water
Salt to taste
Lemon to taste
Fresh coriander leaves, chopped (for garnish)
Dollop of yoghurt (to serve)
Method:
Step 1: Prepare the Lentils
Rinse yellow split lentils, red lentils, and green lentils thoroughly. I would recommend soaking the lentils for 30 minutes as soaking can help reduce lectins, which are a type of protein that can interfere with nutrient absorption and may cause digestive discomfort in some people
Step 2: Cook the Lentils in a Pressure Cooker
Add the soaked lentils to the pressure cooker with 6 cups of vegetable stock or water. Cook on high pressure for 15-20 minutes. Allow natural pressure release for 10 minutes
Step 3: Prepare the Base
Heat the olive oil or ghee in a pan over medium heat.
Add mustard seeds; when they splutter, add finely chopped onion and sauté until golden brown.
Add minced garlic and grated ginger, sauté for 2-3 minutes until fragrant.
Stir in garam masala turmeric powder, and red chilli powder (if using), and cook for another minute.
Add the chopped tomatoes to the pan and cook until softened for about 5 minutes (I use the food processor to blitz the tomatoes)
Step 4: Combine and Cook
Once lentils are cooked, stir into the base.
Add frozen green peas and salt to taste and lime to taste
Simmer for 10-15 minutes on low heat.
Step 5: Finish and Serve
Taste and adjust seasoning if necessary.
Ladle the dal soup into bowls.
Garnish with fresh chopped coriander leaves.
Serve with dollop of yoghurt on top
댓글