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Indian Spiced Red Lentil Soup

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.58

$0.58 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

12 fall,winter,vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,soup,main course,main dish,dinner Indian,Asian
spoonacular Score:78%

Spoonacular Score: 78%

 

Indian Spiced Red Lentil Soup could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. One serving contains 217 calories, 12g of protein, and 6g of fat. For 58 cents per serving, you get a main course that serves 12. Autumn will be even more special with this recipe. From preparation to the plate, this recipe takes approximately approximately 45 minutes. It is a very affordable recipe for fans of Indian food. This recipe from Foodista requires cumin seeds, tomatoes, lentils, and vegetable bullion cubes. 1 person has tried and liked this recipe. Taking all factors into account, this recipe earns a spoonacular score of 78%, which is pretty good. If you like this recipe, take a look at these similar recipes: Spiced Red Lentil Soup, Spiced red lentil soup, and Spiced Red Lentil Soup.

Indian can be paired with Gruener Veltliner, Riesling, and Sparkling rosé. The best wine for Indian food will depending on the dish, of course, but these picks can be served chilled and have some sweetness to complement the spiciness and complex flavors of a wide variety of traditional dishes. The Laurenz V Singing Gruner Veltliner with a 4.4 out of 5 star rating seems like a good match. It costs about 16 dollars per bottle.

Laurenz V Singing Gruner Veltliner

A very attractive fruit bouquet yields apple, peach and citrus aromas along with a typical Veltliner spiciness and a touch of white pepper. The soft and juicy palate is supported by fine acidity. It sings on the palate!

» Get this wine on Wine.com

Ingredients

Servings:
12 cups
12 cups water
water
2 Bunches
2 Bunches cilantro
cilantro
3 cups
3 cups red lentils
red lentils
2
2  vegetable stock cubes
vegetable stock cubes
0.5
0.5  white onion
white onion
2
2  garlic cloves
garlic cloves
2 tsps
2 tsps fresh ginger
fresh ginger
2
2  serrano chilis
serrano chilis
1 cup
1 cup tomatoes
tomatoes
3 Tbsps
3 Tbsps turmeric
turmeric
1 Tbsp
1 Tbsp garam masala
garam masala
2 tsps
2 tsps coriander seeds
coriander seeds
1 tsp
1 tsp cumin seeds
cumin seeds
1 Tbsp
1 Tbsp sea-salt
sea-salt
0.25 cups
0.25 cups grapeseed oil
grapeseed oil
12 cups water
12 cups
water
2 Bunches cilantro
2 Bunches
cilantro
3 cups red lentils
3 cups
red lentils
2  vegetable stock cubes
2
vegetable stock cubes
0.5  white onion
0.5
white onion
2  garlic cloves
2
garlic cloves
2 tsps fresh ginger
2 tsps
fresh ginger
2  serrano chilis
2
serrano chilis
1 cup tomatoes
1 cup
tomatoes
3 Tbsps turmeric
3 Tbsps
turmeric
1 Tbsp garam masala
1 Tbsp
garam masala
2 tsps coriander seeds
2 tsps
coriander seeds
1 tsp cumin seeds
1 tsp
cumin seeds
1 Tbsp sea-salt
1 Tbsp
sea-salt
0.25 cups grapeseed oil
0.25 cups
grapeseed oil

Equipment

food processor
food processor
immersion blender
immersion blender
blender
blender
frying pan
frying pan
food processor
food processor
immersion blender
immersion blender
blender
blender
frying pan
frying pan


Instructions

Put Cilantro Stems in Water and bring to a boil then remove Stems (This step is optional) Rinse the Lentils and add to Stem Broth Bring Lentils to a boil then turn heat down to medium Add a bit of Lentil water to the Bullion cubes, mash well then add to Lentils In a saut pan add Grapeseed Oil, Coriander Seeds (you can put the seeds in a coffee grinder if you prefer) Cumin Seeds, Turmeric, Garam Masala. Saut on medium heat until fragrant approximately about 5 minutes. Mince Serranos, grate Ginger, mince Onions, mince Garlic and add to pan then saut until Onions are soft. Add Tomato Sauce and cook on medium low for about 10 minutes then add to cooked Lentils and cook for 20 more minutes on low heat. If you like a smooth texture to your soup you can put all of it in a food processor (blender or hand blender) to puree` or only use half for a slightly textured soup or leave it if you like it that way.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.52
Ingredient
2 Bunches cilantro
3 cups red lentils
2 vegetable stock cubes
½ white onion
2 garlic cloves
2 Teaspoons fresh ginger
2 serrano chilis
1 cup tomatoes
3 Tablespoons turmeric
1 Tablespoon garam masala
2 Teaspoons coriander seeds
1 Teaspoon cumin seeds
1 Tablespoon sea-salt
¼ cups grapeseed oil
Price
$0.53
$1.54
$0.20
$0.12
$0.13
$0.02
$0.11
$0.56
$1.10
$0.63
$0.63
$0.26
$0.08
$0.35
$6.27

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
216 Calories
12g Protein
5g Total Fat
29g Carbs
42% Health Score
Limit These
Calories
216
11%

Fat
5g
9%

  Saturated Fat
0.59g
4%

Carbohydrates
29g
10%

  Sugar
1g
2%

Cholesterol
0.0mg
0%

Sodium
712mg
31%

Get Enough Of These
Protein
12g
24%

Fiber
14g
59%

Folate
220µg
55%

Manganese
0.79mg
39%

Vitamin B1
0.41mg
27%

Iron
4mg
24%

Phosphorus
216mg
22%

Magnesium
65mg
16%

Zinc
2mg
15%

Copper
0.3mg
15%

Vitamin B6
0.3mg
15%

Potassium
530mg
15%

Vitamin E
1mg
11%

Vitamin B5
0.99mg
10%

Vitamin K
7µg
7%

Vitamin B3
1mg
7%

Vitamin C
5mg
7%

Vitamin B2
0.11mg
6%

Selenium
4µg
6%

Vitamin A
222IU
4%

Calcium
44mg
4%

covered percent of daily need

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