Following a healthy diet doesn’t have to mean missing out on a good old bit of spice. You can always add some punch to the simplest of recipes by dry roasting some basic spices to bring out the flavours without the use of oil.
Here’s a very simple soup recipe which I threw together for my family one evening, based on the ‘Tadka Dal’ recipe I teach in class but minus the ‘tadka’. It makes a completely healthy meal in its own right, low in fat whilst high in fiber and protein.
Cooking Time: 30-40 mins
- 1 cup (240ml) split red lentils (masoor dal)
- 1 medium tomato, cubed
- 3 medium carrots, grated
- 1 medium onion, finely chopped
- 1″ piece fresh ginger, minced
- 1 clove garlic, minced
- 3/4 tsp turmeric
- 1/2 tsp dry ground cumin
- 1/2 tsp chilli powder
- 3 cups water
- sprig of fresh coriander leaves for garnishing
How to cook
- In a small frying pan or karahi, dry roast the cumin and chilli powder until the aromas are released (2-3 mins). Set aside.
- In a larger vessel combine all the other ingredients, except the coriander leaves along with the water. Bring to boil, cover and simmer for 30-40 mins, until the lentils and vegetables have softened.
- Remove the pan from the heat and run a hand blender through the mixture until smooth.
- Return the pan to the heat and add another 1/2 cup water if the soup appears too thick. Bring back to boil.
- Lower the heat and stir in the roasted spices.
- Simmer for 3-4 mins until the desired consistency is reached.
- Garnish with coriander leaves just before serving.