Easy Vegan Red Lentil Soup or Masoor Dal Soup Recipe
Pink Lentil Soup with Vegetables and Wakame
This lentil soup is not only healthy but a delicious and wholesome meal with bread. The main ingredients have many nutritional advantages. It is very easy to prepare and make within an hour. The best part is that you can use whatever vegetables are available at the time. It is a good idea to always have pink lentils, stock or bouillon cube and any sea vegetable in the pantry. These are the ingredients that make all the difference. The different types of vegetables are optional.
It makes an excellent meal on Saturday afternoons when most of us are busy getting things organized for the coming week. It takes only 10 minutes to prepare and once it is placed on the stove to cook you can forget all about it until it is time to turn it off.
Try it out and see for yourself.
Cook Time
Lentil Vegetable Soup
| Nutrition Facts | |
|---|---|
| Serving size: 1 serving | |
| Calories | 150 |
| Calories from Fat | 36 |
| % Daily Value * | |
| Fat 4 g | 6% |
| Saturated fat 0 g | |
| Unsaturated fat 0 g | |
| Carbohydrates 23 g | 8% |
| Sugar 5 g | |
| Fiber 6 g | 24% |
| Protein 7 g | 14% |
| Cholesterol 0 mg | |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Ingredients
- 1/2 cup pink lentils
- 2 potatoes, medium sized
- 4 carrots, medium sized
- 1/4 piece broccoli, medium sized
- 1/4 piece eggplant, large sized
- 3 (5-6cm) pieces wakame or kombu, sea vegetables
- 6 cups water, hot, just boiled
- 2 teaspoons soy sauce
- 1 cube vegetable bouillon or stock cube
- 1 sprig Parsley, for garnish
Instructions
- Cut the vegetables into chunky pieces. Broccoli stalk can be trimmed and used as well.
- Cut the vegetable bouillon cube or stock cube into small pieces.
- Cut the Wakame or Kombu pieces (5-6cm) into 1 cm pieces.
- Boil the water in a kettle.
- Put all ingredients including the pink lentils into a saucepan and add soy sauce.
- Add boiling water and place the sauce pan on the stove or electric range.
- Cook for 50 minutes on low heat with a lid with space for steam to go out.
- Pour into a serving bowl and add a sprig of parsley to garnish.
Nutritional Facts for Pink Lentils and Sea Vegetables
Pink Lentils
Lentils are a type of grain legume known as a pulse. Pulses may be defined as the dried edible seeds of cultivated legumes. They contain more protein than any other plant and their low moisture content and hard testa or seed-coat enables storage over long periods.
The pulse protein is low in sulphur containing amino acids, but rich in lysine in which many cereals are deficient. They are good sources of the B group of vitamins except riboflavin. The de-husked and de-corticated form of the lentils are digested better than the whole seed.
Pink lentils are a good source of protein for vegetarians and vegans. It is very low in saturated fat, cholesterol and sodium. It is also a good source of dietary fibre, folate, iron and copper. It is also a very good source of Manganese. It is a good source of carbohydrates.
Making a variety of pulses a permanent part of the diet will show significant health benefits. Pink lentils are a good low-fat protein replacement for meats and other animal-based foods. The only disadvantage is that lentils/pulses do not contain the essential amino acids methionine or the non-essential amino acid cystine. They have to be supplemented with other foods like rice which have methionine in the over all diet. That is why you will always see rice and dhal used in combination in most Indian cuisine.
Wakame, a Sea Vegetable
Wakame (Undaria pinnatifida) is a sea vegetable or seaweed and is called 'wakame' in Japanese. The regular use of sea vegetables or edible seaweeds provides unique nutritional and medicinal benefits. Wakame grows in temperate waters and is raked from the ocean floor, graded and sun dried. It is a rich source of an omega-3 fatty acid among the highest for a vegetarian source. Wakame is a rich source of calcium, iodine, thiamine and niacin. In English, it can be called 'sea mustard'.
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