nutritional information

Per 1-cup serving:

  • Calories: 153
  • Protein: 7 g
  • Total Fat: 5 g
  • Saturated Fat: 3 g
  • Carbohydrates: 21 g
  • Cholesterol: 12 mg
  • Sodium: 358 mg
  • Fiber: 7 g
  • Sugar: 3 g
Gluten-Free

Mixed Dal with Tomato Tarka

Mixed Dal with Tomato Tarka

Serves 8

Orange and yellow split peas and mung beans give this soup a lovely golden color.
  • ⅓ cup dried red lentils
  • ⅓ cup dried split yellow or green peas
  • ⅓ cup dried split mung beans
  • 3 Tbs. melted butter, ghee, or vegetable oil, divided
  • 2 Tbs. grated fresh ginger, divided
  • 1 tsp. ground turmeric
  • 4 cups baby spinach leaves (4 oz.)
  • 1 tsp. salt
  • 2 tsp. whole cumin seeds
  • 1 medium onion, chopped (1 ½ cups)
  • 1 tsp. garam masala
  • ⅛ tsp. cayenne pepper
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 large tomato, diced
  • Cilantro leaves for garnish, optional

1. Rinse and drain lentils, split peas, and mung beans; place in large bowl, and cover with hot water. Soak 30 minutes. Drain.

2. Combine drained lentil mixture, 1 Tbs. butter, 1 Tbs. ginger, turmeric, and 6 cups water in saucepan; bring to a boil. Cover, and simmer 1 hour, or until legumes are very soft. Whisk with wire whisk to break up lentils. Add spinach and salt, cover, and simmer 10 minutes more.

3. Meanwhile, heat remaining 2 Tbs. butter in small skillet over medium heat. Add cumin seeds; cook 30 seconds to 1 minute, or until seeds darken. Add onion, garam masala, and cayenne, and cook 3 to 5 minutes, or until onions soften and begin to brown. Stir in garlic and remaining 1 Tbs. ginger; cook 1 minute. Add tomato, and cook 2 to 3 minutes more, or until tomato releases juices and most of liquid has evaporated.

4. Stir tomato mixture into lentil mixture. Season with salt and pepper, if desired; garnish with cilantro, if using.

November 2012 p.70

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comments

Excellent soup - the aromas are amazing. If using whole mung beans, you might want to cook it a bit longer. Glad to hear it freezes well because it makes a ton!

n - 2013-11-03 16:36:18

I have made this soup three or four times. It is delicious. I usually make the full recipe and freeze it in portion sizes. The flavor is awesome! I follow the directions exactly as listed!

Melanie - 2013-11-02 02:26:59

This soup looks delicious! I love lentils and peas. I am gonna try to make this soup.

Biencocina2 - 2013-09-23 18:26:14