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Red Lentils With Soup

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These quick-cooking lentils are a great source of protein and fiber. Red lentils are immersed in a delicious tomato puree with fragrant seasonings. Tofu has a spongelike ability to pick up the surrounding flavors and is added at the end. The dish’s lovely orange-red hue serves as an attractive side accompaniment to rice, chicken, or fish.
  Red lentil 1 Cup (16 tbs), rinsed (Masoor Dal)
  Water 4 1⁄4 Cup (68 tbs), divided
  Light olive oil 3 Tablespoon
  Onion 1 Medium, chopped
  Green chilies 2 , split and chopped
  Garlic 3 Clove (15 gm)
  Tomato 1 Medium, chopped
  Butter 2 Tablespoon
  Green cardamom 2
  Ground cumin 1⁄2 Teaspoon
  Ground cinnamon 1⁄2 Teaspoon
  Red chili powder 1⁄2 Teaspoon
  Firm tofu 14 Ounce, cubed
  Salt To Taste
  Cilantro 1 Tablespoon, chopped

1. Pour rinsed red lentils and 4 c. of water in a medium saucepan. Over medium heat, cook dal until it is cooked through, about 20 minutes. It should be tender but not mushy.

2. In a large skillet, heat oil. Add onion, chilies, and garlic, and sauté over medium heat until onions are golden.

3. Add tomato and cook for 5 minutes or until tomato is cooked through. Turn off heat and allow mixture to cool (about 15 minutes).

4. In a blender fitted with a steel blade or a food processor, grind the mixture and 1/4 c. water to a puree.

5. In the same skillet, add butter. When it melts, add cardamom, cumin, cinnamon, and red chili, and fry over low heat for 1 minute.

6. Add cooked lentils and cook for 3 minutes. Increase heat to medium and add puree and tofu; cook for 5 minutes. Salt to taste.

7. Serve with rice, bread, or any dry chicken and fish dish.

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Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
15 Minutes
Cook Time: 
40 Minutes
Ready In: 
55 Minutes

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Average: 4.1 (5 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 440 Calories from Fat 194

% Daily Value*

Total Fat 22 g34%

Saturated Fat 6.1 g30.4%

Trans Fat 0 g

Cholesterol 16.1 mg5.4%

Sodium 107.4 mg4.5%

Total Carbohydrates 40 g13.2%

Dietary Fiber 10.7 g42.7%

Sugars 4.3 g

Protein 23 g45.3%

Vitamin A 15.7% Vitamin C 37.6%

Calcium 24.4% Iron 21.4%

*Based on a 2000 Calorie diet

Red Lentils With Soup Recipe