Red Lentil Daal Soup

Classic Eastern Indian recipes are a great source of high-protein, antioxidant-rich vegetarian nutrition. This lentil soup is yet another example.

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Ingredients

1. 2 tsp. olive oil
2. 1 cup white onion, chopped
3. 2 cloves garlic, finely chopped
4. 1 Tbsp. fresh ginger, finely chopped
5. 4 cups water or low-sodium vegetable broth
6. ⅔ dried red lentils, rinsed
7. 3½ tsp. curry spice blend



Or a blend of the following:

8. 1 tsp. cumin
9. 1 tsp. coriander
10. 1 tsp. turmeric
11. ¼ tsp. cardamom
12. ¼ tsp. cayenne pepper
13. ¼ tsp. cinnamon
14. Salt or substitute to taste
15. 2 tsp. tomato paste

Directions

1. In a 3-quart pot, heat the oil over medium heat. Add the onion, garlic, and ginger to the heated oil. Sauté, stirring often, until the onions are translucent, about 6 minutes.
2. Stirring constantly, add the water or broth, lentils, curry blend spices and salt or substitute, if desired. Bring to a low boil, then turn down the heat to low, cover and let simmer for about 20 minutes, or until lentils are very tender.
3. Stir in the tomato paste until well combined. Cook several minutes more, or until the soup is desired temperature and consistency, adding more water to the dahl if needed. Serve hot with dairy-free yogurt if desired (6 oz / 180 g = 1 protein exchange).

Serving size: ¾ cup / 180 ml

Exchanges per Serving: 1 Carb, 1 Protein, ½ Fat

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