Masoor Dal Soup

• 份量: 4 servings

食材

1 tablespoon extra virgin olive oil

1 teaspoon cumin seeds or cumin powder

1 teaspoon yellow mustard seeds

1 teaspoon chopped fresh ginger

1 teaspoon chopped fresh garlic

1-2 green or red chilies (chopped keep innards if you want it extra spicy)

1/2 cup onion (finely chopped)

2 teaspoons ground coriander

1/2 teaspoon turmeric

Pinch chili powder (or cayenne pepper if you like it spicy)

small pinch of cinnamon

small pinch of cloves

1 1/2 cups red lentils (thoroughly rinsed and drained)

2 tomatoes (diced)

4 cups chicken or vegetable broth (traditionally used with water but the broth adds a good flavour)

1 teaspoon salt

juice of one lime

salt to taste

步驟

Heat the oil in a small skillet over high heat and add the mustard and cumin seeds. Fry until the mustard seeds begin to pop, about 10 seconds.

Reduce the heat to medium-high and add the chilies, garlic and ginger. Fry for another 20 seconds.

Add the onion and fry until soft and a light caramelized brown, about 5-7 minutes.

Add spices and cook for another minute. Add the lentils, tomatoes, broth, and salt.

Reduce the heat, cover, and simmer for about 20 minutes, or until the lentils are done the soup is a thick consistency, stirring occasionally.

Before serving, add the lime juice, a little at a time, according to taste.

Add more salt as needed.

筆記

Instant pot method :

Follow the same steps as above until you come to the simmering part

- Cancel the “sauté” setting and set to pressure cook on HIGH for 10 minutes followed by a quick release.

- Stir in the lime juice and add salt to taste

營養

• 卡路里: 315 kcal
• 總脂肪: 5 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 4 g
• 鈉: 628 mg
• 總碳水化合物: 49 g
• 膳食纖維: 23 g
• 總糖: 5 g
• 蛋白質: 20 g