Indian Spiced Dhal Soup - 230 Calories (per serving - serves 4)
 
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Indian Spiced Dhal Soup - ready to serve in 45 minutes
Author:
Recipe type: soup
Cuisine: Indian
Serves: 4
Ingredients
  • 1 onion, finely chopped
  • 2 celery sticks, diced
  • 1 leek, chopped
  • 200g carrots, sliced
  • 1 tbsp finely chopped fresh root ginger
  • 2 garlic cloves, crushed
  • 1 litre made up from cambridge golden vegetable flavouring or vegetable stock
  • 2 tsp black mustard seeds
  • 1 tsp hot chilli powder
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • 200g split red lentils (dry weight)
  • pinch of black pepper
  • small bunch of coriander, chopped
Instructions
  1. Put onion,celery,leek,carrots,ginger & garlic in large saucepan with 150ml of stock
  2. Bring to the boil, reduce heat & simmer for about 15 minutes
  3. Vegetables should now be tender & liquid should have reduced
  4. Stir in the mustard seeds & cook for 2 minutes, until they begin to pop
  5. Stir in the chilli, cumin, turmeric & lentils & cook for 1 minute
  6. Pour in remaining stock and bring to the boil
  7. Reduce heat and simmer for 20 minutes until lentils are soft
  8. Season with black pepper & stir in the coriander
  9. Serve immediately
Notes
GI - LOW SUITABLE FOR FREEZING
Nutrition Information
Serving size: 4 Calories: 230 per serving Fat: 1.3g Sodium: 1.5g (approx) Fiber: 7.2g
Recipe by at http://mydietjourney.co.uk/recipes/indian-spiced-dhal-soup-230-calories/