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Chunky Red Dal Soup Recipe

Looking for an easy Chunky Red Dal Soup recipe? Learn how to make Chunky Red Dal Soup using healthy ingredients.


Submitted by leighla17

Makes 5 servings



Hearty, warm, vegetarian, packed full of fiber, and completely delicious. What more could you ask for? Serve over short-grain brown rice, with extra harissa - if you like it a bit spicier.

Recipe Ingredients for Chunky Red Dal Soup

1 1/2 teaspoons olive oil
1/2 cup chopped onion
1 teaspoon minced garlic
1 1/2 teaspoons minced ginger, fresh
3/4 teaspoon paprika, smoked
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
3 cups water
1 cup dried red lentils, rinsed and drained
1 cup canned chickpeas (garbanzo beans), rinsed and drained
14 1/2 ounce diced tomatoes, undrained
1 tablespoon fresh lemon juice
1 teaspoon harissa

Recipe Directions for Chunky Red Dal Soup

  1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook 6 minutes or until tender, stirring frequently. Stir in ginger, paprika, salt, cumin, and pepper; cook 1 minute. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.

  2. Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa. Garnish with chopped fresh cilantro, if desired.

Categories

Beans, Soup, Indian

Nutrition Facts
Serving Size 321.9g
Amount Per Serving
Calories
321
Calories from Fat
41
% Daily Value*
Total Fat
4.6g
7%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
263mg
11%
Potassium
953mg
27%
Total Carbohydrates
53.0g
18%
Dietary Fiber
20.1g
80%
Sugars
8.0g
Protein
18.8g
Vitamin A 20% Vitamin C 28%
Calcium 8% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in thiamin
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