Dal Fry - Spiced Indian Lentil soup
1 servings of dal fry - spiced indian lentil soup contains 305 Calories. The macronutrient breakdown is 64% carbs, 19% fat, and 16% protein. This is a good source of protein (24% of your Daily Value), fiber (33% of your Daily Value), and potassium (20% of your Daily Value).
- Makes
- 3 servings
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- Wash the red and yellow lentils, drain. Combine in a saucepan with water over medium heat. Cook for 18 to 20 minutes or until yellow lentils are tender. Reduce heat to low and simmer.
- Meanwhile make the tempering. Heat oil in a skillet over medium heat. when the oil is hot, add the cumin seeds and mustard seeds. Let them start to sizzle and pop. the cumin seeds should change color and get fragrant. Add asafetida, chili, onion, garlic, ginger and a pinch of salt. Cook until translucent. about 5 minutes. Stir occasionally.
- Add coriander, turmeric, cayenne and mix well. Add tomatoes, lemon juice and a tbsp of water and mix. Cook until the tomatoes are saucy. Mash the larger pieces. About 6 minutes.
- Add the cooked lentils to the skillet (or the skillet contents to the lentil saucepan).
- Add salt and half of the chopped cilantro, and continue to simmer the soup for 3 to 4 minutes or until bubbling. Taste and adjust salt and spice. Add a dash of lemon juice if needed.
- Garnish with cilantro and serve hot with rice or flatbread with a side of roasted veggies or Indian spiced vegetable side.
- Recipe by: Vegan Richa (source: https://www.veganricha.com/2015/07/dal-fry-spiced-indian-lentil-soup.html)
Nutrition Facts
For 1 servings of dal fry - spiced indian lentil soup (504g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 305 | |
| Fats | 7g | 9% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 7mg | 2% |
| Sodium | 749mg | 33% |
| Carbs | 52g | 19% |
| Net carbs | 42g | |
| Fiber | 9g | 33% |
| Sugar | 7g | |
| Protein | 13g | |
| Calcium | 98mg | 10% |
| Iron | 10mg | 126% |
| Potassium | 928mg | 20% |
| Vitamin D | 0.1μg | 0.3% |
| Vitamins and Minerals | ||
| Alpha carotene | 59μg | |
| Beta carotene | 373μg | |
| Caffeine | 0mg | |
| Choline | 59mg | 11% |
| Copper | 0.4mg | 45% |
| Fluoride | 1μg | |
| Folate (B9) | 134μg | 33% |
| Lycopene | 83μg | |
| Magnesium | 109mg | 26% |
| Manganese | 12mg | 513% |
| Niacin | 5mg | 29% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 203mg | 29% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 12% |
| Selenium | 23μg | 42% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 21% |
| Vitamin A IU | 691IU | |
| Vitamin A | 35μg | 4% |
| Vitamin B12 | 0.4μg | 15% |
| Vitamin B6 | 1mg | 39% |
| Vitamin C | 24mg | 27% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 5% |
| Vitamin K | 14μg | 12% |
| Zinc | 3mg | 24% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0.1g | |
| Starch | 12g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.5g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 0.5g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
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