Dal Soup Recipe
This delicious dal soup with beluga lentils is gingery and garlicky, with a base of carrots, onions and celery. Dashes of garam masala and turmeric add spice, color and lots of flavor to warm up the belly.
Servings: 4 servings
Calories: 308kcal
Equipment
- Dutch oven (or any large pot with lid)
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium onion (finely diced)
- 2 medium carrots (finely diced)
- 3 stalks celery (finely diced)
- 4-5 cloves garlic (minced or put through a garlic press)
- 1 tablespoon ginger (grated, measure after grating)
- 1 jalapeno pepper (minced)
- ½ teaspoon turmeric
- 1 teaspoon ground cumin
- ½ teaspoon cayenne (or paprika)
- 3 cups butternut squash (cut into ⅓-inch cubes)
- 1 cup pureed tomatoes (from approximately two large tomatoes)
- 3 cups cooked black beluga lentils (from 1 cup dried lentils)
- 1 teaspoon garam masala
- Salt and ground black pepper to taste
Instructions
- Heat oil in a large Dutch oven or pot. Add the onions, celery, carrots and some salt and pepper. Sauté for 2-3 minutes until the onions start to soften.
- Add the garlic, ginger and jalapeno and sauté another minute.
- Stir in the spices - turmeric, ground cumin and cayenne or paprika. Mix well.
- Add the pureed tomatoes and butternut squash cubes to the pot. Mix. Cover the pot and cook 5-10 minutes until the butternut squash is almost tender.
- Add the lentils to the pot along with any cooking liquid. Add another cup of water. Mix and bring to a boil. Cover the pot and let it simmer over low heat until the butternut squash is very tender, about 10 minutes.
- Add garam masala and salt to taste. Turn off heat and serve the soup hot.
Nutrition
Serving: 1 serving | Calories: 308kcal | Carbohydrates: 55g | Protein: 16g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Potassium: 811mg | Fiber: 15g | Sugar: 8g | Vitamin A: 16671IU | Vitamin C: 38mg | Calcium: 131mg | Iron: 6mg