Lentil Dal Soup with Whole Wheat Crackers
A hearty, aromatic lentil soup, perfect with crisp whole wheat crackers.
⏱️ 55 min🍽️ Serves 1
🔥 380 kcal💪 22g protein🍚 58g carbs🥑 8g fat🌾 15g fibreper serving
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servings
Ingredients
- 🥣200 g red lentils, rinsed
- 🧅1 onion, chopped
- 🧄2 cloves garlic, minced
- 🥕1 carrot, diced
- stalk1 celery stalk, diced
- 🥫1 can diced tomatoes, undrained
- 🍲1 L vegetable broth
- 🌶️1 tsp cumin powder
- 💛½ tsp turmeric powder
- 🌶️¼ tsp cayenne pepper (optional)
- 🫒2 tbsp olive oil
- cracker4 whole wheat crackers
- 🌿 fresh cilantro, chopped, for garnish
- 🧂 salt and black pepper, to taste
Pro tips
- For extra flavor, add a pinch of garam masala along with the other spices.
- Adjust the amount of vegetable broth to achieve your desired soup consistency; add more for a thinner soup, less for a thicker one.
- Store leftover soup in an airtight container in the refrigerator for up to 3-4 days, or freeze for longer storage.
Method
- 1Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, carrot, and celery; sauté until softened, about 5-7 minutes.
- 2Stir in minced garlic, cumin powder, turmeric powder, and cayenne pepper (if using). Cook for 1 minute until fragrant.
- 3Add rinsed red lentils, diced tomatoes with their juice, and vegetable broth to the pot. Bring to a boil.
- 4Reduce heat to low, cover, and simmer for 25-30 minutes, or until lentils are tender and soup has thickened.
- 5Season with salt and black pepper to taste. If desired, use an immersion blender to partially blend the soup for a creamier texture, leaving some lentils whole.
- 6Ladle the hot soup into bowls. Garnish with fresh chopped cilantro and serve immediately with whole wheat crackers.