Chunky Red Dal Soup Recipe

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Chunky Red Dal Soup
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Ingredients:

Directions:

  1. 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.
  2. 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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 227.54 Kcal (953 kJ)
Calories from fat 29.97 Kcal
% Daily Value*
Total Fat 3.33g 5%
Cholesterol 1mg 0%
Sodium 366.71mg 15%
Potassium 473.74mg 10%
Total Carbs 36.26g 12%
Sugars 1.71g 7%
Dietary Fiber 12.36g 49%
Protein 13.81g 28%
Vitamin C 5.7mg 10%
Iron 3.6mg 20%
Calcium 64.1mg 6%
Amount Per 100 g
Calories 88.32 Kcal (370 kJ)
Calories from fat 11.63 Kcal
% Daily Value*
Total Fat 1.29g 5%
Cholesterol 0.39mg 0%
Sodium 142.33mg 15%
Potassium 183.88mg 10%
Total Carbs 14.07g 12%
Sugars 0.66g 7%
Dietary Fiber 4.8g 49%
Protein 5.36g 28%
Vitamin C 2.2mg 10%
Iron 1.4mg 20%
Calcium 24.9mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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