| Prep: 15 mins | Cook: 30 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 7g | 1g | 24g |
| sugars | fibre | protein | salt |
| 6g | 5g | 12g | 1g |
When I first discovered this Malabar Spinach and Lentil Soup, I was enchanted by its unique blend of flavors and nutrients. This dish ties together the heartiness of lentils, a staple in many cuisines worldwide, with the lush, slightly tangy Malabar spinach, offering a delightful balance that’s both comforting and invigorating. But it’s not just about the taste; the health benefits of this soup are remarkable, making it a go-to recipe in my kitchen.
A Nutritional Powerhouse
One of the primary reasons I adore this Malabar Spinach and Lentil Soup is because it’s packed with nutrition. Lentils are a fantastic source of plant-based protein and fiber, which are crucial for maintaining a healthy digestive system and keeping you full and satisfied. Additionally, lentils are rich in iron, which is essential for energy production and immune function.
Malabar spinach, also known as Indian spinach or vine spinach, is not your typical leafy green. It’s exceptionally rich in vitamins A and C, as well as a good source of calcium and magnesium. This combination helps to support bone health, boost the immune system, and improve skin health. And let’s not forget the aromatic spices like turmeric, cumin seeds, and mustard seeds, which not only add an incredible depth of flavor but also bring anti-inflammatory and digestive benefits to the table.
Perfect Pairings
This soup stands wonderfully on its own, but if you’re looking to make a complete meal, consider pairing it with a fresh, crusty bread or even a side of steamed jasmine rice. The soup also complements Indian-inspired dishes such as vegetable samosas or a light cucumber raita. In fact, its composition is somewhat similar to a traditional Indian dal, but with added greens to elevate its nutritional profile.
As someone who enjoys hiking, I frequently prepare a thermos of this soup for my outdoor adventures. It’s lightweight, easy to pack, and provides a substantial midday boost during a long trek. The fresh cilantro garnish and a squeeze of lemon add that extra zing, making every sip as refreshing as it is nourishing.
This recipe isn’t just a meal; it’s an experience, reminiscent of the comfort foods I cherished growing up, yet fresh and modern enough to fit into today’s health-conscious lifestyle. Try it out and see how it can become a staple in your culinary repertoire.
What You’ll Need
- 2 cups Malabar spinach, chopped
- 1 cup red lentils, rinsed
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece ginger, grated
- 1 large tomato, chopped
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 teaspoon ground coriander
- 1 teaspoon chili powder (optional)
- 6 cups vegetable broth
- 2 tablespoons vegetable oil
- Salt to taste
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (for serving)
Method
Step One
Heat the vegetable oil in a large pot over medium heat. Add the cumin seeds and mustard seeds. When they begin to crackle, add the finely chopped onion and sauté until golden brown.
Step Two
Add the minced garlic and grated ginger to the pot, and sauté for another 2 minutes until fragrant.
Step Three
Add the chopped tomato to the pot and cook until it becomes soft and mushy.
Step Four
Stir in the turmeric powder, ground coriander, and chili powder (if using). Cook for another minute to let the spices blend well.
Step Five
Add the rinsed red lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the lentils are fully cooked and soft.
Step Six
Add the chopped Malabar spinach to the pot and cook for another 5-7 minutes until the spinach is tender.
Step Seven
Season the soup with salt to taste.
Step Eight
Serve the soup hot, garnished with fresh cilantro and accompanied by lemon wedges. Enjoy!
