OLI1117-Healthy-LentilDahlSoup_014964

Red lentil dahl soup with broccoli tarka

  • serves 4
  • Easy

Check out our vegan red lentil dahl soup. This easy recipe is the perfect midweek winter warmer to feed the whole family, plus it's low in calories. Garlic and ginger pastes are available from large supermarkets, and are a great cheat when preparing Asian recipes

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Ingredients

  • vegetable oil 2 tbsp
  • onion 1, finely diced
  • garlic paste 1 tsp
  • ginger paste 1 tsp
  • red chilli 1, seeded and finely chopped
  • ground turmeric 1 tsp
  • red split lentils 200g
  • vegetable stock 1.5 litres
  • garam masala 1 tsp
  • lemon 1/2, juiced

TARKA

  • long-stemmed broccoli 150g, cut into large pieces
  • vegetable oil 1 tbsp
  • mustard seeds 1 tsp
  • cumin seeds 1 tsp
  • coriander seeds 1 tsp
  • dried red chilli flakes 1 tsp

Method

  • Step 1

    Heat the vegetable oil in a pan and add the onion and a pinch of salt. Fry for 5 minutes until the onion is soft. Add the garlic and ginger paste, and red chilli, and fry 1 minute before adding the turmeric. Stir in the lentils. Pour in the stock and simmer for 20 minutes until the lentils start to break down. Stir through the garam masala and lemon juice.

  • Step 2

    To make the tarka, heat a wok or frying pan and add the broccoli with 100ml of water. Cook on a high heat until the water has evaporated. Add the vegetable oil and then the mustard seeds, cumin, coriander and chilli. Fry for 4-5 minutes until the broccoli is charred but still has a crunch.

  • Step 3

    Divide the soup between 4 bowls and top with the broccoli.

Nutritional Information

  • Kcals 316
  • Fat 10.7g
  • Saturates 0.8g
  • Carbs 35.2g
  • Sugars 7.2g
  • Fibre 8.1g
  • Protein 15.7g
  • Salt 1g
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