Lentil and Spinach Soup: This hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

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Makes 4 servings

Ingredients

3/4 cup masoor dal (split red lentil) , washed and drained
1 cup chopped spinach (palak)
2 garlic (lehsun) cloves , crushed
1/2 cup sliced onions
1 1/2 cups roughly chopped tomatoes
1/2 cup milk
1/2 tsp chilli powder
salt to taste

For Serving
whole wheat bread sticks

Method

  1. Combine the garlic and onions in a pressure cooker and dry roast on a medium flame for a few seconds.
  2. Add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid. Keep aside to cool.
  4. Once cooled, blend in a mixer to a smooth purée.
  5. Transfer the purée to a deep pan, add the milk and chilli powder, spinach, salt and 1 cup of water, mix well and bring to boil
  6. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  7. Lentil and Spinach Soup is ready to serve hot with whole wheat bread sticks.

Nutrition Value

Value per serving % Daily Values
Energy 147 cal 7%
Protein 9.2 g 17%
Carbohydrates 21.5 g 7%
Fiber 4.4 g 18%
Fat 2.1 g 3%
Cholesterol 4 mg 1%
VITAMINS
Vitamin A 1270.9 mcg 26%
Vitamin B1 (Thiamine) 0.2 mg 20%
Vitamin B2 (Riboflavin) 0.2 mg 18%
Vitamin B3 (Niacin) 1.2 mg 10%
Vitamin C 22.1 mg 55%
Vitamin E 0.1 mg 1%
Folic Acid (Vitamin B9) 50.6 mcg 25%
MINERALS
Calcium 120.6 mg 20%
Iron 3.1 mg 15%
Magnesium 44.4 mg 13%
Phosphorus 135 mg 22%
Sodium 24.6 mg 1%
Potassium 317.2 mg 7%
Zinc 1 mg 10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

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