Indian Dal Soup

Ingredients

• 2 tablespoons olive oil
• 1 large white onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• ½ teaspoon cayenne pepper
• 2 teaspoons turmeric
• 2 teaspoons coriander
• 2 teaspoons cumin
• 2 teaspoons garam masala
• 1 tablespoon salt
• 8 cups water
• 1½ cups dried brown lentils
• 1 (15 ounce) can unsalted, diced tomatoes
• ¾ cup nonfat, plain Greek yogurt
• ½ cup chopped cilantro

Directions

1. Heat oil in a large pot. Add onions and saute until translucent.
2. Add spices and cook about 2 minutes. Stir in water and lentils and bring to a boil.
3. Simmer, partially-covered, until the lentils are tender—about 45 minutes.
4. Add tomatoes and cook about 15 minutes. Adjust seasonings to taste.
5. Top each bowl with 2 tablespoons of yogurt and 1-2 tablespoons cilantro.

 

NUTRITIONAL INFO	PER SERVING
Calories	260 (45 from fat)
Total fat	5g
Saturated fat	.5g
Cholesterol	0mg
Sodium	1200mg
Carbohydrate	38g (7g dietary fiber, 5g sugar)
Protein	15g

 
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.