Lentil, Tomato and Spinach Soup
by Tarla Dalal
lentil tomato spinach soup recipe | masoor dal tomato spinach soup | healthy lentil Indian soup | with 20 images.
lentil tomato spinach soup is great for healthy eyes and pregnancy. Learn to make masoor dal tomato spinach soup.
Steaming hot and semi-spicy, this healthful and tasteful lentil tomato spinach soup is perfect to kindle your appetite! Spinach is one of the good sources of iron, but there is another good reason to have healthy lentil Indian soup.
Both tomatoes and spinach are a good source of folic acid, which also plays an important role in improving hemoglobin levels in masoor dal tomato spinach soup.
Tomatoes and Spinach are 2 sources of vitamin A in this lentil tomato spinach soup recipe. Masoor Dal, the base ingredient of this soup, is a protein boosting ingredient which works well with vitamin A to aid in clear vision
Enjoy lentil tomato spinach soup recipe | masoor dal tomato spinach soup | healthy lentil Indian soup | with detailed step by step photos below.
Lentil, Tomato and Spinach Soup recipe - How to make Lentil, Tomato and Spinach Soup
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Lentil , Tomato and Spinach Soup
1/4 cup masoor (split red lentil) dal , washed and drained
2 cups chopped tomatoes
3/4 cup finely chopped spinach (palak)
2 tsp butter
1/2 cup chopped onions
1 tsp chopped garlic (lehsun)
2 to 3 black peppercorns (kalimirch)
salt to taste
1 tsp lemon juice
For lentil, tomato and spinach soup
- For lentil, tomato and spinach soup
- To make {span class="bold1"}lentil, tomato and spinach soup{/span}, heat the butter in a pressure cooker, add the onions, garlic and peppercorns and sauté on a medium flame for 1 minute.
- Add the masoor dal, tomatoes, salt and 2 cups of water, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Allow the mixture to cool completely and blend in a mixer to a smooth purée.
- Transfer the purée into a deep non-stick pan, add the spinach and ½ cup of water, mix well and bring it to boil, while stirring occasionally.
- Remove the {span class="bold1"}lentil, tomato and spinach soup{/span} from the flame, add the lemon juice and mix well.
- Serve the {span class="bold1"}lentil, tomato and spinach soup{/span} hot.
Lentil, Tomato and Spinach Soup Video
Like Lentil Tomato Spinach soup
- Like Lentil Tomato Spinach soup (Masoor Dal Tomato Spinach Soup). Dal is a staple food all over India. Lentils are enjoyed in the form of curries, dals, stuffed parathas, snack recipes and even soups. Most lentils are rich in protein and iron. They make up for a sumptuous meal hence , lentil based soup reicpes are one of the best food to be preferred if you are dieting. Below are some soup recipes :
For making the lentil tomato spinach soup
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To make lentil tomato spinach soup recipe | masoor dal tomato spinach soup | healthy lentil Indian soup | we will be using masoor dal so, firstly wash the dal with water.
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Strain it using strainer. Discard the water and keep dal the aside.
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For preparing the masoor tomato spinach soup, heat the butter in a pressure cooker. Olive oil or ghee can be used as a substitute.
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Once the butter has melted, add the onions.
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Also, add the garlic and peppercorns. These are the ingredients that will help in flavouring the lentil tomato soup.
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Sauté on a medium flame for 1 minute.
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Add the washed and drained masoor dal. Masoor dal is rich in protein and iron. You can read more about the health benefits of masoor dal
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Also, add the tomatoes. Tomatoes are a good source of antioxidants like lycopene. Our article on health benefits of tomatoes to get more insights.
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Add the salt and 2 cups of water.
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Mix well and pressure cook for 3 whistles. Food not only cooks faster in a pressure cooker but also retains nutrients and is tastier.
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Allow the steam to escape before opening the lid.
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Allow the mixture to cool completely and transfer it to a mixer jar. Never blend hot foods in a mixer jar, air pressure might build up resulting into opening of the lid.
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Blend in a mixer to a smooth puree.
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Transfer the puree into a deep non-stick pan.
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Add the spinach. If you add spinach while pressure-cooking, it might over-cook and loose the bright green colour.
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Also, add ½ cup of water and mix well.
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Bring it to boil. Keep stirring occasionally.
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Remove from the flame. Add the lemon juice and mix well. Lemon juice provides a bright flavor to the tomato spinach lentil soup.
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Serve lentil tomato spinach soup | masoor dal tomato spinach soup | healthy lentil Indian soup | hot.
- If you enjoyed our healthy lentil soup recipe then check out this collection of quick healthy soup recipes.
Lentil Tomato Spinach Soup – Vitamin A
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Lentil Tomato Spinach Soup – Vitamin A Treat for Healthy Eyes. Tomatoes and Spinach are 2 sources of vitamin A in this recipe. Masoor Dal, the base ingredient of this soup, is a protein boosting ingredient which works well with vitamin A to aid in clear vision. A deficiency of vitamin A has been known to cause early cataract and night blindness in extreme cases. Moreover both tomatoes and spinach both are also a good source of folic acid - a key nutrient which helps to reduce homocysteine levels and reduce the risk of high blood pressure and heart attacks. Enjoy this Lentil Tomato Spinach Soup piping hot as an appetizer to a meal or in between meals and welcome health for one and all in the family.
| Energy | 97 cal |
| Protein | 4.8 g |
| Carbohydrates | 14.7 g |
| Fiber | 3.7 g |
| Fat | 2.1 g |
| Cholesterol | 5 mg |
| Vitamin A | 1412 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 36.9 mg |
| Folic Acid | 58.8 mcg |
| Calcium | 88.3 mg |
| Iron | 2.2 mg |
| Magnesium | 36 mg |
| Phosphorus | 74 mg |
| Sodium | 41.8 mg |
| Potassium | 300.4 mg |
| Zinc | 0.5 mg |
Easy, Delicious, AND Versatile Soup! I''m in my 50''s and this is the FIRST time I''ve liked an online recipie enough to actually sign up with my email to post an appreciative comment! This is long because i want to let others know my full experience! This hit the spot because i''d been craving a slighty spicy, light but comforting, tangy lentil soup! I changed some things, but only because i didn''t have a pressure cooker, fresh lemon, or spinach. What I did do: Followed directions exactly, except I used a large frying pan w/tight fitting lid. I substituted lemon pepper for the fresh lemon juice. I also used chard instead of the called for spinach (I added it at the end because it was already cooked from last night); I tasted it prior to adding the chard and it was so delicious i amlost decided to leave it out, i couldn''t imagine it tasting any better. But i did add the chard and I''m glad, because the flavors are definitely complimentary. This would just as delicious--in a different way--without any spinach or chard, in my opinion. So if you don''t have any, dont worry! thank you for such a versatile, easy, and delicous soup! I agree with the poster who said she wished she would have made more, next time I will DOUBLE the recipie!
The soup was excellent n family enjoyed this easy n nutritious soup
Beautiful recipe! I blended the spinach to make mine a smooth consistency and it’s so lovely! I also popped a few cheeky chilli flakes in for a bit of heat. Going to make this again and again! Thank you!
Super quick. Deliciously Healthy.
This soup was simply delicious.Loved the combination of spinach and masoor dal.A perfect recipe.
Absolutely yum!!! I was upset I didn''t make more in the first go ahahah Me and partner loves it so much it became our fav soup. Thank you for sharing this amazing soup recipe. 💞
Combo of Masoor Dal and spinach is my favourite....and when you don't strain it after blending..it gives you that thick soup without any cream....great for my skin!!
Masoor dal with spinach make a delicious iron rich recipe.