Red Lentil Soup/ Masoor Dal Soup (Low calorie, zero oil)

The humble red lentils are powerhouse of nutrition. Fully loaded with protein, folic acid, iron, fibre, vitamins and minerals, this is one food that makes for a healthy choice in your meals.

Red lentils are easy to cook and has a mild flavour making it easy to consume. Thanks to its high fibre content, it aids in lowering your cholesterol keeping your healthy in turn. It is a also an excellent source of lean proteins for vegetarians and vegans.

If you are on a low GI or low fat/calorie diet, this soup is a delightful addition.

This quick-cook soup is loaded with veggies and lentils that are cooked just right in a pressure cooker thereby sealing all the flavours and retaining the nutrients from the ingredients in the soup.

Ingredients

  • Red lentils/ masoor dal – 1 ½ cups
  • Onion – 1 (large), finely chopped
  • Carrot – 1 (large), peeled and cut into small pieces
  • Celery (optional) – 2 stalks, ends and tops trimmed, chopped into small pieces
  • Capsicum – ½, deseeded and chopped
  • Cauliflower – 6 to 8 florets
  • Bay leaf – 1
  • Water – 5 cups
  • Salt and pepper – To season

 

Directions

  1. Wash the lentils thoroughly. Optionally, you could soak the lentils for about 15 minutes.
  2. If you choose to soak the lentils, drain the water and wash it once. Keep aside.
  3. In a pressure cooker, add the lentils, vegetables, bay leaf, water and salt.
  4. Cover the pressure cooker and allow it to cook for 4 whistles.
  5. Once the pressure settles, open the cooker and serve.
  6. While serving, scoop out lentils, the water and veggies. Transfer the contents into serving bowls.
  7. Season with salt and pepper.

Tips:

  1. If you don’t have or don’t use a pressure cooker, you could make the soup in a pot.
  2. You could season it with spice powders like garam masala, curry powder or any other of your choice.
  3. Add or omit vegetables depending on your preference.
  4. You could use other fresh/dried herbs to flavour the soup.
  5. Reduce the amount of water if you like your soup thick and chunky.
  6. I used water, as I did not have stock. You could replace water with stock for a more intense flavour.

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