MIXED LENTIL SOUP

Yesterday, I was reading in the newspaper about the increase in the incidence of  Diabetes amongst the Singaporeans.

That inspired me to create a dish rich in nutrients that help fight against diabetes. Preventive measure is definitely better than cure.

All we need to do is eat a well balanced meal and exercise.

A diet rich in fiber combined with complex carbohydrates can do the trick of keeping that dreadful insulin injection at bay.

Use brown rice instead of white rice.

Today there are so many varieties of brown rice available in the market. Even the flavourful Basmati Rice is available in it's brown unpolished form.

When rice is polished as in white rice the B Complex vitamins , the bran and the germ are lost and what we get is simply the starchy endosperm.

I cook brown rice with a little salt and a bay leaf.

It is extremely tasty and pops in the mouth. My family loves it.

Lentils are a great source of dietary fiber, folate, a wide variety of vitamins and minerals and are an alternative source of protein.

Leafy vegetables add to the dietary fiber, and are rich in various vitamins, minerals, antioxidants, omega-3 fatty acids etc.
For more on Brown Rice check out my post Peppery Cabbage and Corn Brown Rice.

mixed lentil soup

Eat this high fiber dish with brown rice or chapatis or just as a soup.

 MIXED LENTIL SOUP

Ingredients:
.Split mungdaal (yellow lentils)...........1/3rd cup
.Split masoordaal(red lentils)..............1/3rd cup
.Udad daal........................................1/3rd cup
.Water..............................................4 cups
.Salt..................................................to taste
.Turmeric powder..............................1/2 tsp.

.Spinach leaves..................................3 cups tightly packed, roughly chopped
.Coriander leaves...............................1/4th cup
.Oil.....................................................1 tsp. +1tsp.
.Cumin seeds......................................1 tsp.
.Red onion.........................................1 medium sized, finely chopped
.Salt....................................................1/2 tsp.
.Ginger...............................................1 tsp, grated
.Garlic................................................1 clove, finely chopped
.Red chili fresh....................................1 to 2 tsp finely chopped
.Coriander powder..............................3 tsp.
.Red chili powder................................1/2 to 1 tsp.
.Turmeric powder................................1/2 tsp.
.Garam masala powder........................1/2 to 1 tsp.
.Tomato...............................................1 large, thickly sliced
.Yogurt................................................1/8th cup (optional)

Method:
.Place all the lentils together in a bowl and wash all them 3 to 4 times.
.Soak them in 4 cups of water for 15 minutes.
.Meanwhile wash the spinach and chop roughly.
.Prepare all the ingredients as required in the recipe and set aside.
.Put the lentils along with the water, salt to taste and 1/2  tsp turmeric powder in a pressure cooker  and
 cook for 10 minutes or upto 5 whistle sounds, till just cooked.
.Alternatively cook in a covered pan
.Heat 1 tsp oil in a deep pan or a dutch cooker.
.Add cumin seeds.
.Add the onion when the cumin seeds crackle. stir for 1/2 a minute.
.Add ginger, garlic, fresh red chili and salt.
.Saute till the onion gets glazed, stirring continuously.
.Add the dry spices. At this point the mixture will go very dry.
.Immediately add the tomato slices. Mix well.
.Add 1 tsp. oil. Mix well.
.Add the chopped spinach and coriander leaves.
.Mix well.
.Cook for 5 minutes stirring occassionally.
.Add the cooked lentils to the spinach mixture.
.Cook gently for 5 more minutes.
.At this point you can add 1/8th cup of beaten yogurt. This step is optional.
.Garnish with chopped coriander leaves and serve.

Note: I use very little oil in this recipe.
.The yogurt adds to the creaminess and gives it a mild taste.
.You can use the lesser quantities of the chilies and garam masala as per your taste(as given in the
 recipe). I like it a little pungent.