Name: East Indian Lentil Soup (Dal Shorva)
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Ingredients: 3 tsps olive oil; 2 tsps crumbled Bay Leaf (whole); 1/4 tsp ground cardamom (whole fresh ground); 1 tsp cumin (whole fresh ground); 2 tsps mustard seeds; 1/2 tsp cayenne pepper; 1 tsp Turmeric; 6 cups chicken stock; 1 lemon yields lemon juice; 2 cloves garlic (finely chopped); 1 1/2 cups Lentils red

Ingredients

3 tsps olive oil

2 bay leaves

1/4 tsp whole fresh ground cardamom

1 tsp whole fresh ground cumin

2 tsps mustard seeds

1/2 tsp cayenne pepper

1 tsp turmeric

6 cups chicken stock

1 lemon yields lemon juice

2 cloves finely chopped garlic

1 1/2 cups red lentils

Directions

1.	Rinse the beans or lentils.
2.	Bring to a boil with the stock, turmeric, cayenne, cumin, cardamom and curry/bay leaves.
3.	Let simmer until the beans or lentils are very soft (about 30 minutes). If using bay leaves, remove them now. Curry leaves can be left in the soup. Mix the soup slightly to a not too smooth consistency (or mash the lentils/beans with a ladle).
4.	Sauté the garlic and mustard seeds lightly in the fat and add to the soup. Let simmer for another 5 minutes.
5.	Stir in fresh squeezed lemon juice, and serve.
6.	Note: The flavor is a lot better using fresh whole cardamom and cumin and grinding just before use. This slightly modified recipe stems from Mumtaz Khan at Mumtaz Paan House in Bradford, England. Mung beans is the exquisite choice, but red or yellow lentils also make a delicious result (green lentils are not recommended). The chicken stock can be replaced with vegetable stock for a vegetarian variety.
7.	Note: based on a recipe from Recipezaar.

Nutrition summary

There are 433 calories in 1 serving of East Indian Lentil Soup (Dal Shorva).

Calorie split: 19% fat, 55% carbs, 26% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

433

% Daily Values*

Total Fat

9.18g

12%

Saturated Fat

1.799g

9%

Trans Fat

-

Polyunsaturated Fat

1.642g

Monounsaturated Fat

5.116g

Cholesterol

11mg

4%

Sodium

520mg

23%

Total Carbohydrate

59.08g

21%

Dietary Fiber

22.6g

81%

Sugars

7.61g

Protein

28.4g

Vitamin D

-

Calcium

72mg

6%

Iron

7.14mg

40%

Potassium

1128mg

24%

Vitamin A

11mcg

1%

Vitamin C

10.4mg

12%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.