Red Lentil Soup (Masoor Dal)
Red lentil soup (Masoor Dal) - Exotic flavors as a creamy soup. Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
That's why lentils are healthy: Legumes are rich in protein and fiber, which not only makes them a great, high-protein alternative to animal protein sources, but the fiber also has a positive effect on health. Fiber is important for healthy digestion, keeps blood sugar levels constant, reduces cravings and can even prevent the development of colon cancer.
With these quick pita breads, you can quickly and easily create your own whole grain alternative to papadams. You can also prepare the pita breads in advance and store them in the freezer. When needed, simply take a pita bread from the freezer and bake it up in the oven.
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 79.6 μg | (133 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 433 mg | (11 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 56 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 7 ozs Red lentils
- ¾ oz ginger
- 18 ozs Vegetable broth
- 1 tsp ground Turmeric
- 1 bunch cilantro
- 3 Tbsps Ghee
- 2 tsps ground cilantro
- 1 tsp ground Cumin
- 1 tsp Chili powder
- salt
- 5 Tbsps Yogurt (low-fat)
Preparation steps
Place lentils in a colander and rinse thoroughly with cold water.
Bring lentils to a boil with ginger, vegetable stock and turmeric and simmer until tender, about 10 minutes. Mix in chopped coriander.
Meanwhile, heat ghee in a small pot. Stir-fry ground coriander, cumin and chili powder briefly and mix into the lentils. Season Masoor Dal with salt, pour into bowls and top with a tablespoon of yogurt.
Bake the papadams according to package instructions in a preheated oven at 200 °C / 400 °F for about 3 minutes and serve with the red lentil soup with various spices (Masoor Dal).
