Lentil Soup With Medley Of Greens
Lentils are part of the legume family. They are easily found year-round and can be purchased fresh, frozen or canned and are often put in salads and soups. Lentils are also high in many different types of nutrients. Protein Lentils are high in protein, which provides us with energy and nutrients to build muscle mass. One cup of lentils contains 35% of our daily protein requirement. Fiber Lentils, like most other beans, are loaded with fiber. One serving of lentils (about one cup) has nearly eight grams of fiber, both soluble and insoluble, both of which are needed for a healthy digestive system. Because the fiber content of lentils is so high, they can help prevent many digestive illnesses such as constipation and irritable bowel syndrome (IBS). Minerals Lentils also contain important minerals such as iron, phosphorus, potassium and magnesium. These minerals all play a healthy role in maintaining energy, a strong nervous system and a properly working metabolism. Vitamins Lentils contain a lot of vitamin B, which helps maintain a healthy nervous system, lowers bad cholesterol and increases energy levels. One serving of lentils provides 18% of our daily requirement of vitamin B. Lentils are also packed with folate, which is particularly important for pregnant women to decrease the chances of giving birth to children with birth defects. Folate is also good for heart health, muscle health and metabolic health. Fat and Calories One serving of lentils contains only one gram of fat and about 200 calories. Source: www.ehow.com
Total Steps
7
Ingredients
23
Tools Needed
4
Ingredients
- 2 teaspoons cooking oil
- a handful fresh cilantro
- 1 teaspoon curry leaves
- 1 teaspoon salt
- 1 teaspoon turmeric
- 1 teaspoon fennel seeds
- 1 teaspoon cumin seeds
- 1 cup Water
- 1 teaspoon mustard seeds
- 1 teaspoon Coriander powder
- 1 teaspoon Instant curry powder
- 1 teaspoon Jaggery, crushed
- 1 teaspoon Tamarind paste
- 4 cloves Garlic, cut finely
- 1 medium-sized piece Ginger, cut finely
- 4 Green chili peppers
- 2 Tomatoes, cut finely
- 1 cup Shallots, peeled
- 1 bunch Fenugreek leaves, cut finely
- 1 bunch Spinach, cut finely
- 1 gram Channa dal
- 1 gram Urud dal
- 1 cup Toovar dal
Instructions
Step 1
Pressure cook the dals, spinach and fenugreek leaves for 3 whistles and set aside.
Step 2
In a frying pan, add the oil, mustard, cumin seeds, fennel seeds, salt and turmeric. When the mustard starts to crackle, add the onions, garlic, ginger, green chillies, and tomatoes and let cook for a few minutes till onions turn translucent and the raw smell of garlic and ginger is gone.
Step 3
Then add the pressure cooked lentils (dal) and greens to the pan. Also, add the cup of water.
Step 4
Then, add the tamarind paste, jaggery, curry powder and coriander powder.
Step 5
Cover the pan and let the soup boil for 5 to 7 minutes.
Step 6
Finally, add the curry leaves and cilantro for garnish.
Step 7
This soup is best when served piping hot, with rotis, bread or rice.