Masoor Dal and Spinach Soup, Indian Curry Soup
by Tarla Dalal
masoor dal and spinach soup recipe | Indian curry soup | healthy masoor dal, tomato and spinach soup | iron rich soup | with step by step images.
masoor dal and spinach soup is a tongue-tickling preparation of masoor dal with onions and tomatoes. Learn how to make bombay curry soup with spinach.
To make masoor dal and spinach soup, heat the oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 minute. Add the tomatoes, masoor dal, chilli powder, curry powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the spinach, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Add 2 cups of water, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Cool completely and blend in a mixer till smooth using 3/4 cup of water. Transfer the mixture into a deep non-stick pan and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the lemon juice and mix well. Serve hot.
Shorbas or Indian soups are characterised by their tongue-tickling flavours and rich mouth-feel too. This iron rich soup, for instance, is a dal based delight that has a luscious texture owing to the dal and spinach being blended with onions, tomatoes, etc. Both masoor dal and spinach being rich in iron, this soup helps to increase haemoglobin, which is responsible for carrying nutrients and oxygen to all parts of our body.
A dash of spice powders, especially curry powder, along with a tinge of lemon, gives this Indian curry soup a really invigorating aroma and flavour, which are sure to kindle your appetite and refresh your senses!
Lemon juice being a good source of vitamin C improves the absorption of iron in this healthy masoor dal, tomato and spinach soup. Tomatoes, on the other hand, are loaded with vitamin A and vitamin C, which are potent antioxidants that rid our body of harmful free radicals. They help reduce inflammation in the body too.
Tips for masoor dal and spinach soup. 1. Have this soup in the beginning of the meal to satiate you and cut on other junk foods. 2. Reduce the oil to 1 to 2 tsp to make suitable for a healthy heart and diabetes. 3. Remember to not cook the soup after adding vitamin C and also serve it immediately. This is because lemon juice is a volatile nutrient and some of it is lost on exposure to air.
Enjoy masoor dal and spinach soup recipe | Indian curry soup | healthy masoor dal, tomato and spinach soup | iron rich soup | with step by step photos below.
Masoor Dal and Spinach Soup, Indian Curry Soup recipe - How to make Masoor Dal and Spinach Soup, Indian Curry Soup
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Masoor Dal and Spinach Soup
1 cup masoor (split red lentil) dal
1 tbsp coconut oil or olive oil
1/2 cup sliced onions
1 tbsp roughly chopped garlic (lehsun)
1 1/2 cups roughly chopped tomatoes
1/2 tsp chilli powder
2 tsp curry powder
salt to taste
1/2 cup chopped spinach (palak)
2 tsp lemon juice
For masoor dal and spinach soup
- For masoor dal and spinach soup
- To make {span class="bold1"}masoor dal and spinach soup{/span}, heat the oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 minute.
- Add the tomatoes, masoor dal, chilli powder, curry powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the spinach, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add 3 cups of water, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Cool completely and blend in till smooth using a hand mixer.
- Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the lemon juice and mix well.
- Serve the {span class="bold1"}masoor dal and spinach soup{/span} hot.
like masoor dal and spinach soup
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like masoor dal and spinach soup recipe | | Indian red lentil curry soup | healthy masoor dal, tomato and spinach soup | protein , iron rich soup | then see our other healthy Indian soup recipes and some recipes we love.
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what is masoor dal and spinach soup made of ?
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what is masoor dal and spinach soup made of ? See below image of list of ingredients for masoor dal and spinach soup.
making Indian red lentil curry soup
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Heat 1 tbsp coconut oil or olive oil in a pressure cooker. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
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Add 1/2 cup sliced onions. Onions release a pleasant aroma when cooked, enhancing the overall sensory experience of the soup. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics
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Add 1 tbsp roughly chopped garlic (lehsun). Garlic adds a pungent and savory flavor that complements the earthy taste of masoor dal and spinach. Garlic releases a pleasant aroma when cooked. Garlic has been proven to lower cholesterol.
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Sauté on a medium flame for 1 minute.
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Add 1 1/2 cups roughly chopped tomatoes. Tomatoes add a tangy and slightly sweet flavor that complements the earthy taste of masoor dal and spinach. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
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Add 1 cup masoor (split red lentil) dal. 1 cup of cooked Masoor dal gives 19 grams of protein. Masoor dal is easy to digest and can be beneficial for people with digestive issues.
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Add 1/2 tsp chilli powder. The heat from chili powder can create a warm and satisfying sensation, especially for those who enjoy spicy food.
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Add 2 tsp curry powder. Widely used in Indian cooking, curry powder is actually a blend of up to 20 spices, herbs and seeds. Curry powder has a warm and aromatic quality that enhances the overall sensory experience of the soup.
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Add salt to taste.
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Mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
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Add 1/2 cup chopped spinach (palak). Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Mix well and cook on a medium flame for 1 minute, while stirring occasionally.
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Add 3 cups of water.
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Mix well.
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Pressure cook for 3 whistles.
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Allow the steam to escape before opening the lid.
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Cool completely.
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Use a hand blender to blend the soup in the pressure cooker.
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Blend till smooth.
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Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Add 2 tsp lemon juice.
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Mix well.
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Serve masoor dal and spinach soup | | Indian red lentil curry soup | healthy masoor dal, tomato and spinach soup | protein , iron rich soup | hot.
pro tips for masoor dal and spinach soup
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Add 3/4 cup masoor (split red lentil) dal. 1 cup of cooked Masoor dal gives 19 grams of protein. Masoor dal is easy to digest and can be beneficial for people with digestive issues.
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Add 1/2 cup chopped spinach (palak). Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Heat 1 tbsp coconut oil or olive oil in a pressure cooker. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
benefits of masoor dal and spinach soup
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Masoor Dal and Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour , chana dal, moong, walnuts, masoor dal, brown rice , jowar, bajra. 20% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 20% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.
| Energy | 186 cal |
| Protein | 10.5 g |
| Carbohydrates | 26.5 g |
| Fiber | 5.3 g |
| Fat | 4.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 816 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.4 mg |
| Vitamin C | 21.8 mg |
| Folic Acid | 43.8 mcg |
| Calcium | 70 mg |
| Iron | 3.6 mg |
| Magnesium | 42.6 mg |
| Phosphorus | 130.9 mg |
| Sodium | 15.8 mg |
| Potassium | 352 mg |
| Zinc | 1.3 mg |
Out of interest, why is this recipe called ''Strength'' Shorba...
Edited after original posting.
बच्चोंको घर मे पौष्टिक और स्वादिष्ट आहार के लिए मे शक्तिदायक शोरबा, बॅाम्बे करी-सूप पालक के साथ देना पसंद करती हू
This is a healthy soup especially for old people.Perhaps one could substitute moong dal in the soup.
Its a great soup.. with masoor dal.. base.. its creamy.. perfectly spiced.. and best during cold season.. Just enjoyed this soup.. Thank you for the recipe..