Recipe by Plant-Based Katie Mae
Editor’s note: This plant-based recipe is warming and flavorful. When you need a healthy and filling option for cooler temperatures, this Indian soup is perfect — and it’s made with no oil or dairy products.
Oil-Free Daal Soup
Total Time: 1 hour, 10 minutes
Per Serving 299 calories
Fat 1 g
Carbs 55 g
Protein 20 g
8
Ingredients
- 6 cups water
- 1 cup moong daal (mung beans), soaked overnight
- 1 cup split chana daal (yellow split peas)
- 1 cup green split peas
- 15 oz fire-roasted tomatoes, no salt added
- 1½ carrots diced, Medium (about 8 oz)
- 1 red onion, chopped (about 7 oz)
- 1½ tablespoons fresh ginger, minced
- 1½ tablespoons curry powder
- 1 tablespoon chili powder
- ¼ teaspoon cayenne pepper
- 2 bay leaves
- 1 lemon, juiced
- cilantro for garnish
Instructions
- Put everything in the large pot over medium-high heat. Cover and bring to a boil.
- Once boiling, reduce heat to a strong simmer. Let the soup cook for 1 hour, stirring occasionally. Then taste the daal. You may want to let it cook longer depending on tender you like the beans.
- When the daal is ready, remove the bay leaves. Garnish with cilantro and serve.
Notes
CHEF'S NOTES:
• The water amount depends on the cooking method, how long it cooks for, and how thick you like the soup. On the stovetop, I usually use six cups of water. In the pressure cooker I only use five cups.
• To cook this soup in an electric pressure cooker, add all ingredients to the pressure cooker. Set it to soup mode with a 22 minute cook time. When the timer goes off, manually release the pressure knob. When pressure is released remove lid and serve.
Tell us in the comments what you think of this plant-based recipe because we’d love to know.
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