Friday, February 3, 2012

Mixed Dal Curry – Mixed Lentil Soup


Mixed Dal Curry – Mixed Lentil Soup:


This is a protein packed lentil soup with no oil. This is a quick and simple recipe. And this is suitable for the 28 Day Weight Loss and Detox Program. I have used four types of lentils (dals) in this recipe. Lentils are a good source of protein and fiber along with folate, vitamin B and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). I have added whole masoor dal, green split pea, split pigeon peas and channa dal (bengal gram) along with spinach. This is a healthy and tasty dal or soup. You can serve it with brown rice or white rice or roti along with a salad. Here you go…


Preparation time: 30 minutes


No. of servings: 5 to 6


Spice level: 3 out of 5


Ingredients:



  • Whole Masoor dal – 1/4 cup

  • Split green peas – 1/2 cup

  • Toor dal - 1/4 cup

  • Channa dal – 1/4 cup

  • Spinach – a big bunch

  • Chopped onion – 1/4 cup

  • Tomato – 1

  • Sambar powder – 1 tbsp

  • Green chili – 1

  • Red chili powder – 1/2 tsp

  • Turmeric powder – 1/4 tsp

  • Chopped ginger – 1 tsp

  • Chopped garlic – 1 tsp

  • Fresh lime juice – 1 tbsp

  • Chopped cilantro for garnishing

  • Vegetable broth – 2 and 1/2 cups (can substitute with water)

  • Salt to taste



Method of Preparation:



  1. Wash and soak the lentils or dals for half a hour. It reduces the cooking time and it is optional.

  2. Clean and roughly chop spinach.

  3. In a pressure cooker add soaked lentils, turmeric powder, chili powder, sambar powder, green chili, salt, chopped onion and tomato, ginger and garlic, spinach and finally vegetable broth. You can also use a cooker vessel instead of directly cooking it in a pressure cooker.

  4. Vegetable broth gives it a nice flavor. But if don’t have it in your pantry, you can substitute it with water.

  5. Give it a stir and pressure cook for 4 whistles.

  6. Turn off the stove and let the pressure go down.

  7. Open the cooker and give it a nice stir. Dal curry is ready.

  8. Add lime juice and garnish with chopped cilantro.

  9. If there is excess water, just boil the curry for a few minutes till i becomes thick. Or if the curry is too thick, add some more broth or water and boil till it reaches the required consistency.




:) Serve hot with brown rice or white rice or roti.

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