Watching Your Weight? Try This Nutritious Lentil Soup

Lentil Soup

Hello everyone, welcome to this blog! I am Manisha, and I am a Clinical Nutritionist! I am a soupoholic, I love exploring soups from all over the world. Today's recipe is something very Indian and comforting, especially during those chilly winter nights. This is one of the most nutrient-dense diet meals if you are someone on the road to weight loss!

Let me tell you that I am not a fancy cook, nor do I invest a huge amount of time in cooking. I keep my cooking very simple and light. Lentils are a good source of protein. Oh yes, I know you will say lentils are not a good source of protein. Aah! let me tell you that lentils do not have a full amino acid profile, hence they are not completely bioavailable proteins, which means they do not hold all the nine essential amino acids. But do not worry, a combination of other foods mixed with your lentils will enhance the bioavailability of your amino acid profile.

Nutrition profile for this soup:

Great source of complex carbohydrates, Minerals, vitamins, fiber, few essential amino acids (protein). Makes a great meal when mixed with other sources of protein.

Estimated time for cooking : 30 mins

So that's about science, and now let's quickly grab the ingredients for this healthy recipe.

Moong dal - 1/2 a cup

Whole spices like cloves, bay leaf, nutmeg, cinnamon

Carrots, beans, onions, tomatoes, spring onions, green chillies

Garam masala, ghee, ginger garlic paste,

Salt, chilli powder or pepper powder, and water as required.

This is a pretty quick recipe and great for your weight loss as I mentioned earlier.

Method of cooking:

1. Take a deep pan or a cooker, wash and soak your lentils for an hour if possible. It is fine if you do not have time to soak.

2. Add one or two onions (depending on their size), two small tomatoes, add one bay leaf, two cloves, a couple of cinnamon sticks, grate some nutmeg, add some salt and ghee. Let this dal cook till it is soft and mushy.

3. Meanwhile, chop your beans and carrots and put them in a steamer. Do not add salt.

4. As the dal is cooked and cooled, use a handheld blender or a mixy jar to make this into a smooth paste. You can remove the dal water and save it for later use. You can also remove the whole spices because at this stage, the essence of the spices is delivered into your dal.

5. Now take a deep pan, add ghee, and chopped scallions (spring onions). Reserve the green scallions for garnish. Add finely chopped green chillies or even pepper.

6. Add the ginger garlic paste, steamed carrots and beans. Some garam masala, Saute for a minute.

7. Now, add the leftover lentil water (that we separated when the dal was cooked), and then add the dal paste.

8. Add more water and some salt to taste.

9. Let it come to a boil for 5 mins, and add the green spring onions on top for garnish. Serve it hot with a side dish like chicken breast or steak, Tofu or paneer.

Enjoy your meal!

Authored by Manisha B K

Consultant Clinical Nutritionist, Public health educator, Therapist, Spiritual coach, Astrologer, PLR coach, Reiki coach

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