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DAL SOUP RECIPE
Dal soup is one of those rare foods that is incredibly delicious and very healthy and can be made in a high powered blender. It tastes as nourishing as a creamy soup but is less filling so you can eat more of it. It is exotic but made of easy-to find ingredients. It is also quite forgiving; many of the ingredients can be substituted and many of the quantities can be adjusted. Hence it is a little different every time you make it, but this vegetarian Dal soup NEVER disappoints.
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Blender Dal Soup
Ingredients
- 1 cup lentils dried
- 2 garlic cloves peeled, chopped
- 3 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 onion peeled, chopped
- 1/2 teaspoon cumin
- 1/4 teaspoon cinnamon
- 1/4 teaspoon cloves ground
- 1/4 teaspoon cardamom
- 1/2 teaspoon curry powder
- 1 1/2 teaspoons salt
- 3/4 cup tomato paste
- 4 cups water or vegetable broth
- 1 tablespoon lemon juice fresh
- 2 baking potatoes baked, unpeeled, quartered
- 1 1/2 tablespoons cilantro fresh
Instructions
- Wash the lentils and cook with one clove of garlic in 3 cups of water or vegetable broth until liquid is absorbed. Set aside.
- In a two quart pot, saute onion and remaining garlic clove in olive oil until soft. Add spices and tomato paste. Mix well.
- Add remaining 4 cups of water and lemon juice. Bring to a boil. Remove from heat.
- Place soup, lentils, potatoes and cilantro into the blender in the order listed and secure lid.
- Blendtec: Press the WHOLE JUICE button.
- Vitamix: VARIABLE, speed #1. Turn machine on and slowly increase speed to VARIABLE, speed #10, then to HIGH. Blend for 30 seconds. Season to taste with salt and pepper.
- All done! Enjoy!! Now take a photo, rate it, and share your accomplishments! 🙂 Tag @BlenderBabes & #BlenderBabes
Nutrition
HEALTH BENEFITS & FUN FACTS
Lentils are a tiny, highly nutritious member of the legume family. Experts have determined that lentils are one of the first foods to be cultivated, seeds dating about 8,000 years have been found at archaeological sites in the Middle East. They are known to be eaten throughout the Middle East, Italy and India on New Year’s Eve/Day with the hope that eating them will make you financially secure the coming year.
Lentils contain high levels of both soluble and insoluble fiber, which helps keep you regular and also helps prevent colorectal cancer, constipation, diabetes, diarrhea, heart disease, hemorrhoids, high cholesterol, irritable bowl, and stroke.
