Lentil and Spinach Soup (Calcium Rich) by Tarla Dalal

Tarla.Dalal's picture

Feb. 22, 2014

This hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.


Garlic cloves 2 , crush
Sliced onion 1/2 Cup (8 tbs)
Chopped tomato 1 1/2 Cup (24 tbs) , roughly chopped
Masoor dal 3/4 Cup (12 tbs) , washed, drained (split red lentils)
Water 3 Cup (48 tbs) , divided
Milk 1/2 Cup (8 tbs)
Chili powder 1/2 Teaspoon
Chopped spinach 1 Cup (16 tbs)
Salt To Taste



1. In a pressure cooker, combine garlic and onion. Stir and dry roast over medium flame for a few seconds.

2. Add tomato, masoor dal, and 2 cups of water. Stir and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Set aside and let cool. Blend the mixture into smooth puree.

3. Into a deep pan, transfer the pureed mixture; add milk, chili powder, spinach, salt and 1 cup of water. Bring to boil. Stir occasionally and cook for 1-2 minutes.


4. Serve hot with whole wheat bread sticks.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 168Calories from Fat 14

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g


Sodium 128 mg5.33%

Total Carbohydrates 28 g9.3%

Dietary Fiber 12 g48%

Sugars 4 g

Protein 11 g22%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet