Vegetarian

Festival Dal Soup (Mary McDougall) is for Soup.

Festival Dal Soup (Mary McDougall) takes 10 minutes to prepare.

Festival Dal Soup (Mary McDougall) takes 60 minutes to cook.

Festival Dal Soup (Mary McDougall) makes 4 servings.

The ingredients for Festival Dal Soup (Mary McDougall) are:

3 1/2 C water
1 small oniion, chopped
2 cloves garlic, crushed
1 1/2 t grated fresh ginger
3/4 t smoked paprika
1/4 t ground cumin
freshly ground black pepper
1 C red lentils (or dal)
1 15 oz can garbanzos, drained and rinsed
1 14.5 oz can diced tomatoes (I use Muir Glen)
1 T lemon juice
1 t chili paste (Sambal Olek)
2 C fresh chopped spinach

Here is how you make Festival Dal Soup (Mary McDougall):

Place 1/4 C of the water in a large soup pot. Add the onion and garlic. Cook, stirring occasionally for 3-4 minutes until softened. Add the ginger, paprika, cumin and pepper. Mix in well. Then add the remaining water, the lentils, garbanzos and tomatoes. Bring to a boil, reduce heat, cover and simmer for 50 minutes until lentils are tender. Add lemon juice, chili paste and spinach. Cook for an additional 5 minutes. Season with a bit of sea salt if desired. Serve hot. Can add cilantro if you like the flavor.Number of Servings: 4Recipe submitted by SparkPeople user SOYGAL.

The nutritional information for Festival Dal Soup (Mary McDougall) is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 210.8

• Total Fat: 1.4 g
• Cholesterol: 0.0 mg
• Sodium: 519.9 mg
• Total Carbs: 39.0 g
• Dietary Fiber: 10.0 g
• Protein: 10.9 g

The dietary needs meet for Festival Dal Soup (Mary McDougall) is Vegan