Lentil and Spinach Soup (Calcium Rich) by Tarla Dalal

Lentil and Spinach Soup,
Recipe Link : http://www.tarladalal.com/Lentil-and-Spinach-Soup-(-Calcium-Rich)-4813r

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Lentil and Spinach Soup

This hearty soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

Preparation time: 10 minutes. Cooking time: 15 minutes. Serves 4.

Ingredients
¾ cup masoor dal (split red lentils), washed and drained
1 cup chopped spinach (palak)
2 cloves garlic (lehsun), crushed
½ cup sliced onions
1½ cups roughly chopped tomatoes
½ cup milk
½ tsp chilli powder
Salt to taste

For serving
Whole wheat bread sticks

Method
1. Combine the garlic and onions in a pressure cooker and dry roast on a medium flame for a few seconds.
2. Add the tomatoes, masoor dal along with 2 cups of water, mix well and pressure cook for 2 whistles.
3. Allow the steam to escape before opening the lid. Keep aside to cool.
4. Once cooled, blend in a mixer to a smooth purée.
5. Transfer the purée to a deep pan, add the milk and chilli powder, spinach, salt and 1 cup of water, mix well and bring to boil
6. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Serve hot with whole wheat bread sticks.

Nutritive values per serving
Energy: 183 calories.
Protein: 10.5 gm.
Carbohydrate: 24.2 gm.
Fat: 3.7 gm.
Calcium: 179.2 mg.