Turmeric Spiced Lentil Soup (Turmeric Dal): A Nutritious Comfort Food

 

Turmeric spicy lentil soup, commonly known as turmeric lentils, is a comforting and tasty treat packed with nutrients and flavor. This dish is not only delicious but also offers many health benefits due to the rich nutrients like turmeric, lentils, fresh vegetables etc. Perfect for weight loss, heart health and immune boosting this soup is easy and can be enjoyed by anyone looking for a healthy meal. However, there are certain health conditions for which precautions are recommended.

 

 

 

 

 

• Components and Measurements (4 Servings)

 

• Green gram (add mung beans): 200 g (1 cup)
• Water: 1 quart (4 cups)
• Turmeric powder: 5 grams (1 teaspoon)
• Butter or olive oil: 15 ml (1 tablespoon)
• Cumin seeds: 5 grams (1 teaspoon)
• Onion 100 g (1 medium, finely chopped)
• Tomatoes: 150 g (2 medium, finely chopped)
• Garlic: 10 g (2 cloves, minced)
• Ginger: 10 grams (1-inch pieces, minced)
• Salt: To taste
• Fresh cilantro: a handful (for garnish)

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• Description of Preparation

 

1. Cook the lentils:

• In a large pot, combine 200 g washed lentils, 1 litre water and 5 g turmeric powder.
• Bring to a boil, reduce the heat and cook gently for 20–25 minutes, stirring occasionally until the lentils are chewable.

2. Prepare the Tempering:

• Heat 15 ml of butter or olive oil in a saucepan over medium heat.
• Add 5 grams of cumin seeds and sprinkle.

3. Cook the aromatics:

• Add 100 g finely chopped onions, 10 g minced garlic and 10 g minced ginger.
• sauté until the onions are gauzy and fragrant.

 

4. Cook the tomatoes:

• Add 150 g chopped tomatoes and cook until soft and pulpy.

5. Get in touch:

• Add the onion and tomato mixture to the cooked lentils.
• Stir well and season with salt to taste.

6. Heat and prepare:

• Let the soup simmer for 5–10 minutes to allow the flavours to blend.
• Garnish with fresh cilantro leaves and serve hot.

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• Nutrition breakdown (per service)

Calories: 150 kcal

Protein: 9 g

Carbohydrates: 23 g

Fat: 3.5 grams

Thickness: 7 g

Iron: 2.5 mg

Calcium: 40 mg

Vitamin C: 10 mg

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• 6  Important Health benefits of gut healthy Turmeric Dal :

1.  High in protein and fiber:

• Lentils are a great plant-based source of protein and dietary fiber, flavoring and aiding digestion.

2. Anti-inflammatory properties:

• Turmeric contains curcumin, which is known for its anti-inflammatory and anti-inflammatory properties, which can help reduce inflammation in the body.

3. Boosts the immune system:

• Garlic, ginger and turmeric combine to make this soup an excellent immune booster.

4. Heart-Health:

• The combination of green gram and cumin helps support heart health by reducing cholesterol and improving circulation.

5. Allows you to reduce:

• Low in calories and high in fiber, this soup is ideal for those who want to lose excess weight without compromising nutrition.

6. Good for bone health:

• Lentils provide a healthy dose of calcium, which supports bone health, especially for those on a plant-based diet.

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• Who should include this food in their diet?

 

           1. Recommended:

• Weight loss: High-calorie, high-protein, high-fibre foods help in better weight management.

• Heart patients: Vegetables support cardiovascular health due to their anti-inflammatory and cholesterol-lowering properties.

• Diabetics: Lentils have a low glycemic index, making this soup suitable for managing blood sugar levels.

 

             2. It is not recommended that:

• Patients with jaundice (pilia): Turmeric can cause liver burden and is best avoided in such cases.

• People with kidney disease: There is a lot of potassium in the mouth, which can be difficult for individuals with kidney problems to process.

• For those who cannot tolerate peanuts: People who are agitated or windy should eat moderate amounts of peanuts.

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• Serving and product advice

1. Serving Suggestion:

• Pair this soup with brown rounds or whole grain flatbread for a complete meal.
• Use fresh squeezed lemon juice for vitamin C and flavour.

2. Variations:

• Add a handful of spinach or kale for extra vitamins and minerals.
• For a spicy kick, season with green or red pepper powder.
• Mix half of the soup to a creamy texture and mix again in the pot.

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• Conclusion

Turmeric spiced lentil soup isn’t just a meal; it’s a cup of goodness filled with nutrients and healing properties. This soup which is perfect for the nutrition needed, and is especially beneficial for those focused on weight loss and heart health. Its simplicity and versatility make it the perfect addition to your weekly meal plan. Just remember to consult a health care provider if you have specific health concerns such as liver conditions before consuming turmeric-based foods.

Enjoy this soul-soothing treat and reap its many health benefits!

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