Gayatri ChonaMSc Nutrition U.K., Specialises in nutrition for kids, teens, pregnant women & corporate diet plans
3 min read
Masoor dal: 1 can
Large onion: 1 (chopped)
Round red chillies (boria mirch): 5
Juice of a lemon
Garlic cloves: 2 (grated)
Water or vegetable stalk: 6 cups
Oil: 3 tsp
Cumin seeds: 1 ½ tsp
Curry leaves: 5 – 6
Coriander seeds: 2 tsp
Turmeric powder: ¼ tsp
Cinnamon: 1 small stick
Cloves: 1 – 2
Salt as per taste
Fresh coriander: 5 tbsp (chopped)
Egg whites: 1 ½ (boiled and grated)
Cooked spaghetti or noodles: ¾ cup
Medium- sized onion: 1 (cut into thin strips and fried in 1 tbsp oil for 2 – 3 minutes)
Step 1 :
Start by rinsing and soaking the masoor dal in water for at least 1 hour.
Step 2 :
Heat the oil in a pan and sauté the red chillies, cumin seeds, cinnamon, cloves, curry leaves and coriander seeds for 1minute on a low flame. Then add the garlic and onion and sauté for another minute.
Step 3 :
Add the soaked dal along with 6 cups of water, turmeric and salt in the pressure cooker and allow it to cook until 2-3 whistles. Once done, cool and blend in a mixer. Strain if required.
Add salt and one cup of water or vegetable stalk and bring to a boil for a few minutes. Add lemon juice and remove from gas. In a bowl, pour the hot soup and garnish with one tablespoon of spaghetti, one teaspoon of egg white, one teaspoon of fried onions and one teaspoon of coriander. Serve hot and enjoy!
The combination of protein and various spices in this recipe is a perfect choice to boosts your immunity.
Controls Blood Sugar Levels
The amount of fibre present in the dal slows the digestion process. This helps in reducing a sudden spike on blood sugar levels. It could feature in the regular diets of people suffering from issues like diabetes.
Boosts Heart Health
Lentils are high in protein, vitamins, folate and magnesium, all of which encourage heart health and help in regulating blood, oxygen and nutrients in the body.
Aids Weight Loss
The balanced carbohydrates and minimal fat present in the lentil provide you with all the essential nutrients. They increase satiety and slow down the digestion process, promoting a healthy way for your weight loss.
The Anti-ageing Food
The antioxidants present in the spices and the lentils reduce cell damage. It nourishes your skin and acts as an anti-ageing food. Antioxidants fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.
To construct a balanced meal, add brown rice and a bowl of skimmed yoghurt to this soup. Excess consumption of lentils may result in kidney ailments or allergic reactions.
Instead of using a single lentil, mixed lentils can also be used to prepare this lentil shorba. It is a healthy addition to the palatability and improves the protein content. For the vegetarians, the egg white can be totally omitted from the recipe.