Ginger and spice dahl soup
Plant-based proteins, like red lentils, are a fantastic source of fiber. In this recipe, there's no need to soak them, making it perfect for a quick and easy weeknight meal!
This recipe has been adapted to include Health Canada’s food safety guidance.
230 cal
Serves 4
Prep time
0h 5m
Cook time
0h 40m
Total time
0h 45m
Ingredients
Directions
-
Step 1
Wash your hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. -
Step 2
Gently rinse shallows, fresh ginger and garlic cloves under cool running water before preparing the ingredients. -
Step 3
In saucepan, heat oil over medium heat. Add shallots, ginger, garlic, cumin and turmeric and cook, stirring for about 5 minutes or until softened. -
Step 4
Add lentils and water and bring to a boil. Reduce heat and cook on low to keep a gentle simmer, stirring occasionally for about 30 minutes or until lentils are softened and thickened. Add hot pepper sauce, if using and salt to taste*. -
Step 5
Store any leftovers away in the fridge within two hours, or sooner if they are in a warm location.
Tips
-
Turmeric helps this dish become its traditional yellow colour. Red lentils are referred to as Masoor Dahl in Indian.
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* The Heart and Stroke Foundation recommends that Canadians consume no more than 2,300 mg of sodium (the equivalent of about 1 tsp/5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. Look for the sodium values in the Nutrition Fact tables on food packages and in recipe nutrient analysis. If you have high blood pressure, consult your physician for specific dietary recommendations.
Nutritional information
Per serving (1 of 4)
- Calories
- 230
- Protein
- 14 g
- Sodium
- 15 mg
- Potassium
- 550 mg
- Total fat
- 4.5 g
- Saturated fat
- 0.3 g
- Cholesterol
- 0 mg
- Carbohydrates
- 34 g
- Fibre
- 8 g
- Sugars
- 1 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2014.
