Whole Masoor and Chawli Soup
by Tarla Dalal
whole masoor and chawli soup recipe | cow peas leaves dal soup | healthy dal amaranth leaves soup | with 25 amazing images.
whole masoor and chawli soup recipe is an Indian soup that’s packed with nourishment and flavour. Learn how to make healthy dal amaranth leaves soup.
whole masoor and chawli leaves soup is a delicious and nutritious soup made with whole masoor lentils (whole red lentils), chawli leaves (black-eyed pea leaves), and other spices. It is a thick and hearty soup that is perfect for a cold day or for a quick and easy lunch or dinner.
Tired of making run-of-the-mill soups with dal and vegetables? whole masoor and chawli soup is an off-beat option prepared with iron rich whole masoor and chawli. Chawli leaves (cow pea leaves also known as amaranth leaves) is an extremely healthy iron rich green leafy vegetable but most people wonder how to prepare it such that it appeals to the whole family. This is a good way out.
While making the whole masoor and chawli Soup, the mixture is not strained at all, so we get a creamy, healthy and fibre-rich soup. Rich in iron, this soup helps build haemoglobin levels and is a good option for those with anaemia too.
To make whole masoor and chawli soup, combine the whole masoor, chawli leaves, tomatoes and 3 cups of water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid.
Cool slightly, blend the mixture in a hand mixer to a smooth purée and keep aside.
Heat the olive oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes. Add the whole masoor-chawli purée, chilli powder, lemon juice, salt and ½ cup of water, mix well and bring to a boil, while stirring occasionally.
Serve whole masoor and chawli soup hot with a side of crusty bread.
Pro tips for cowpea leaves dal soup. 1. Blend with a hand mixer, as the large amount of water in the mixture makes it difficult to blend with a blender. 2. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for.
Enjoy whole masoor and chawli soup recipe | cow peas leaves dal soup | healthy dal amaranth leaves soup | with step by step photos.
Whole Masoor and Chawli Soup recipe - How to make Whole Masoor and Chawli Soup
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Whole Masoor and Chawli Soup
3/4 cup soaked and drained whole masoor (whole red lentil)
1 cup finely chopped green chawli (amaranth) leaves
1 cup roughly chopped tomatoes
2 tsp olive oil
2 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped onions
1 tsp chilli powder
1 tbsp lemon juice
salt to taste
For whole masoor and chawli soup
- For whole masoor and chawli soup
- To make {span class="bold1"}whole masoor and chawli soup{/span}, combine the whole masoor, chawli leaves, tomatoes and 3 cups of water in a pressure cooker and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Cool slightly, blend the mixture in a hand mixer to a smooth purée and keep aside.
- Heat the olive oil in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes.
- Add the whole masoor-chawli purée, chilli powder, lemon juice, salt and ½ cup of water, mix well and bring to a boil, while stirring occasionally.
- Serve {span class="bold1"}whole masoor and chawli soup{/span} hot.
like whole masoor and chawli soup
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like whole masoor and chawli soup recipe | cowpea leaves dal soup | healthy dal amaranth leaves soup | then see our collection of low cholesterol Indian soups, comfort food Indian soups and some recipes we love.
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what is whole masoor and chawli soup made of ?
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what is whole masoor and chawli soup made of ? See below image of list of ingredients for whole masoor and chawli soup.
how to soak whole masoor
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This is what masoor looks like.
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Put the masoor dal in clean water.
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Wash the dirt off with your hands.
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Cover and soak for 3 hours.
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Masoor after 3 hours soaking.
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Drain.
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Soaked and drained masoor ( whole red lentil ).
chawli leaves
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1. Absolutely Low on Calorie and Carb Count : A cup of chawli leaves offers only 13 calories and thus they qualify as a low-calorie vegetable. It’s a boon for weight watchers and diabetics, who always intend to not have that spike in their blood sugar levels. See: 8 Super Benefits of Chawli Leaves/ Amaranth Leaves in Indian Cooking
cooking the dal and vegetables
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in a pressure cooker put 3/4 cup soaked and drained whole masoor (whole red lentil). Masoor has a nutty, earthy flavor that pairs well with the slightly bitter flavor of chawli leaves. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
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Add 1 cup finely chopped chawli (cow pea) leaves. It helps reduce the bad cholesterol (LDL) from the body. Moreover it also has some amounts of potassium and magnesium, the two nutrients which maintains heart health.
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Add 1 cup roughly chopped tomatoes. Tomatoes add a rich, tangy flavor to the soup, which complements the earthy flavor of the masoor dal and the freshness of the chawli leaves. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. 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 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. Cool slightly.
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Blend with a hand mixer, as the large amount of water in the mixture makes it difficult to blend with a blender.
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Blend to a smooth purée. Keep aside whole masoor-chawli purée.
making whole masoor and chawli soup
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To make whole masoor and chawli soup recipe | cowpea leaves dal soup | healthy dal amaranth leaves soup | heat 2 tsp olive oil or oil in a deep non-stick pan. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
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Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong, pungent flavor that adds depth and complexity to the soup. Garlic is great for the heart and circulatory system.
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Add 1/4 cup finely chopped onions. Onions have a sweet and savory flavor that complements the earthy flavor of the chawli leaves and the nutty flavor of the whole masoor. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness.
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Sauté on a medium flame for 1 to 2 minutes.
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Add the whole masoor-chawli purée.
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Add 1 tsp chilli powder.
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Add 1 tbsp lemon juice.
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Add salt to taste. We added 1/2 tsp salt.
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Mix well.
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Bring to a boil, while stirring occasionally.
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Check the consistency of the whole masoor and chawli soup.
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Serve whole masoor and chawli soup | cowpea leaves dal soup | healthy dal amaranth leaves soup | hot.
pro tips for whole masoor and chawli soup
-
Blend with a hand mixer, as the large amount of water in the mixture makes it difficult to blend with a blender.
-
in a pressure cooker put 3/4 cup soaked and drained whole masoor (whole red lentil). Masoor has a nutty, earthy flavor that pairs well with the slightly bitter flavor of chawli leaves. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.
-
Add 1 cup finely chopped chawli (cow pea) leaves. It helps reduce the bad cholesterol (LDL) from the body. Moreover it also has some amounts of potassium and magnesium, the two nutrients which maintains heart health.
-
Heat 2 tsp olive oil in a deep non-stick pan. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
benefits of whole masoor and chawli soup
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Whole Masoor and Chawli Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 80% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 23% 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, tooval dal, til ). 22% of RDA.
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 17% of RDA.
| Energy | 89 cal |
| Protein | 4.3 g |
| Carbohydrates | 11.6 g |
| Fiber | 2.8 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 1108.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 31.9 mg |
| Folic Acid | 43.4 mcg |
| Calcium | 104 mg |
| Iron | 1.9 mg |
| Magnesium | 16.4 mg |
| Phosphorus | 59.6 mg |
| Sodium | 45.5 mg |
| Potassium | 266.8 mg |
| Zinc | 0.5 mg |
सोडियम 31% बल्डप्रेशर नहीं बढा देगा?
Woowww!!...only Tarla Dalal can make delicious soup out of boring Chawli bhaji....this soup is just yummilicious!!....can have it almost everyday....