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Tamater Aur 
Dal Ka Shorba 
(Tomato-Lentil Soup)

This simple soup from North India is spiked with warming spices, such as 
ginger and cinnamon, and served 
piping hot in winter and early spring.

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This simple soup from North India is spiked with warming spices, such as ginger and cinnamon, and served piping hot in winter and early spring.

Servings
4 servings

Ingredients

  • 1 tbsp coconut oil
  • 2 tbsp mung dal, washed and drained
  • 1 tsp dried ginger
  • 3 large, ripe tomatoes, chopped
  • ½ tsp ground Ceylon cinnamon
  • ½ tsp mild chili powder
  • ½ tsp finely ground black pepper
  • ¼ cup chopped cilantro, divided

Preparation

  1. In a large, heavy-bottomed saucepan over medium heat, warm oil. Add dal and ginger; fry until a nutty aroma develops, 3–4 minutes. Add tomatoes and cook until soft, 5–6 minutes. Sprinkle in cinnamon, chili powder, and black pepper; cook 1 minute. Stir in 1/8 cup cilantro; cook 1 minute. Add 2 ½ cups water and bring mixture to a boil; reduce heat to medium-low and simmer, partially covered, until lentils are broken down and mushy, 30–35 minutes. Remove pan from heat and let cool, 5 minutes.
  2. Pour mixture into a blender and blend until smooth. Strain through a sieve or fine strainer over the saucepan to catch the liquid; discard tomato skins and seeds. Season soup with salt to taste, top with remaining 1/8 cup cilantro, and serve piping hot.

NUTRITIONAL INFO81 calories per serving, 4 g fat (3 g saturated), 10 g carbs, 2 g fiber, 3 g protein, 19 mg sodium.

See also Indian Comfort Food Recipes: Dal Four Ways

Nutrition Information

  • Calories 0
  • Carbohydrate Content 0 g
  • Cholesterol Content 0 mg
  • Fat Content 0 g
  • Fiber Content 0 g
  • Protein Content 0 g
  • Saturated Fat Content 0 g
  • Sodium Content 0 mg
  • Sugar Content 0 g
  • Trans Fat Content 0 g
  • Unsaturated Fat Content 0 g