About the Recipe
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Ingredients
🧂 Ingredients
Main:
1 cup lentils (green, brown, or red masoor dal — or mix them)
1 tbsp olive oil or ghee
1 onion, finely chopped
2 garlic cloves, minced
1 inch ginger, grated
1 carrot, diced
1 tomato, chopped (or ½ cup crushed tomatoes)
1 small potato or sweet potato, cubed (optional for texture)
3–4 cups vegetable broth (or water)
Spices & Herbs:
½ tsp turmeric powder
1 tsp cumin powder
½ tsp coriander powder
½ tsp black pepper
1 tsp salt (adjust to taste)
½ tsp chili flakes or paprika
1 tsp mixed herbs (or thyme + oregano)
Optional Add-ins (for extra nutrition):
1 cup spinach or kale, chopped
½ cup boiled chickpeas or quinoa (for extra protein)
1 tbsp lemon juice (for brightness)
Preparation
🔥 Instructions
Rinse and prepare lentils
Wash lentils thoroughly and set aside.
Sauté aromatics
Heat olive oil in a large pot.
Add onion, garlic, and ginger → sauté until fragrant and golden.
Add veggies & spices
Add carrot, tomato, and potato.
Stir in turmeric, cumin, coriander, chili flakes, and herbs.
Cook 3–4 minutes until tomatoes soften.
Add lentils & broth
Add lentils and pour in 3 cups broth (or water).
Bring to a boil, then reduce heat and simmer 25–30 minutes, stirring occasionally, until lentils are tender.
Add extra water if it gets too thick.
Finish & season
Add spinach or kale in the last 5 minutes.
Adjust salt and pepper.
Stir in lemon juice before serving.
🍽️ Serving Suggestions
Serve with brown rice, whole wheat roti, or enjoy as a thick soup.
Top with Greek yogurt, fresh coriander, or chili oil for extra flavor.
Great for meal prep — tastes even better the next day!
⚡ Macros (approx. per serving)
Calories: 300–350 kcal
Protein: 18–22g
Carbs: 40–45g
Fat: 8–10g