Lentil and Spinach Soup ( Calcium Rich)

Lentil and Spinach Soup ( Calcium Rich)

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This hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

Lentil and Spinach Soup ( Calcium Rich) recipe - How to make Lentil and Spinach Soup ( Calcium Rich)

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients

3/4 cup masoor dal (split red lentil) , washed and drained
1 cup chopped spinach (palak)
2 garlic (lehsun) cloves , crushed
1/2 cup sliced onions
1 1/2 cups roughly chopped tomatoes
1/2 cup milk
1/2 tsp chilli powder
salt to taste

For Serving
whole wheat bread sticks

Method
    Method
  1. Combine the garlic and onions in a pressure cooker and dry roast on a medium flame for a few seconds.
  2. Add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles.
  3. Allow the steam to escape before opening the lid. Keep aside to cool.
  4. Once cooled, blend in a mixer to a smooth purée.
  5. Transfer the purée to a deep pan, add the milk and chilli powder, spinach, salt and 1 cup of water, mix well and bring to boil
  6. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  7. Serve hot with whole wheat bread sticks.
Nutrient values (Abbrv) per serving
Energy147 cal
Protein9.2 g
Carbohydrates21.5 g
Fiber4.4 g
Fat2.1 g
Cholesterol4 mg
Sodium24.6 mg
Lentil and Spinach Soup (Calcium Rich) Video by Tarla Dalal

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