Chunky Red Dal Soup
Ingredients
- 1 1/2 teaspoons olive oil
- 1/2 cup chopped onion ⓘ
- 1 teaspoon minced garlic ⓘ
- 1 1/2 teaspoons minced peeled fresh ginger ⓘ
- 3/4 teaspoon Spanish smoked paprika ⓘ
- 1/2 teaspoon salt
- 1/4 teaspoon ground cumin ⓘ
- 1/8 teaspoon freshly ground black pepper ⓘ
- 3 cups water ⓘ
- 1 cup dried red lentils, rinsed and drained ⓘ
- 1 cup canned chickpeas (garbanzo beans), rinsed and drained ⓘ
- 1 (14.5-ounce) can diced tomatoes, undrained ⓘ
- 1 tablespoon fresh lemon juice ⓘ
- 1 teaspoon harissa ⓘ
- Chopped fresh cilantro (optional) ⓘ
Instructions
- Heat oil in a large saucepan over medium heat. Add onion and garlic; cook 6 minutes or until tender, stirring frequently. Stir in ginger, paprika, salt, cumin, and pepper; cook 1 minute. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.
- Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa. Garnish with chopped fresh cilantro, if desired.
Nutrition & Diet Analysis (per serving)
744
kcal
37% DV
Protein
Fat
Carbs
Diet fit
High-protein
High-fiber
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).