Garlicky Lentil and Tomato Soup (Low Calorie) by Tarla Dalal

Tarla.Dalal's picture

Dec. 17, 2013

This unusual soup has been prepared from masoor dal, which is known for being rich in protein and zinc. Tomatoes give it a lovely red tinge whereas onions and garlic impart an enticing aroma. Ive blended this soup to give it a nice creamy texture without actually adding cream! Its a great low-calorie appetizer, which fills you up before the meal so that you do not binge on other high-calorie foods.


Garlic 1 1/2 Tablespoon , finely chopped (lehsun)
Split red lentil 1/2 Cup (8 tbs) , washed and drained (masoor dal)
Tomatoes 3/4 Cup (12 tbs) , chopped
Oil 2 Teaspoon
Onion 1/2 Cup (8 tbs) , thinly slcied
Chili powder 1/2 Teaspoon
Salt To Taste
Lemon juice 2 Teaspoon
Water 4 Cup (64 tbs)
For garnish
Cooked rice 1 Tablespoon (optional)



1. In a pressure cooker, add oil, and when hot add garlic. Saute on medium heat for a few seconds, and then add onions and sauté for a minute or two.

2. Now add chili powder and tomatoes, and mix properly. Cook for a couple of minutes, while stirring occasionally.

3. Add masoor dal, salt, and 2 cups of water, and pressure cook for three whistles.

4. Open the cooker lid when the steam escapes out, keep it aside for some time to cool. Once cool, make a smooth paste by blending the mixture with a mixer or food processor.


5. Now transfer the smooth purée into a deep dish pan, add two cups of water, mix properly and cook on medium heat for a couple of minutes

6. Stir in lemon juice, cook for a minute. Turn off the stove


7. Serve the soup hot. Garnish it with cooked rice if desired.

Recipe Summary

Difficulty Level: Medium
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 102Calories from Fat 19

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g


Sodium 71 mg2.96%

Total Carbohydrates 16 g5.3%

Dietary Fiber 1 g4%

Sugars 1 g

Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet