Indian Protein-Laden Dal Shorba (Lentil Soup)

1. Mash the boiled lentils (dals) to a coarse paste.

2. Add a little water.

3. Stir.

4. Heat oil in a pan.

5. Toss in garlic and saute for a minute.

6. Add the ground lentils, salt and pepper.

7. Mix well.

8. Add all the remaining ingredients except the spring onions.

9. Mix well.

10. Allow to simmer for 5 minutes.

11. Add spring onions with leaves.

12. Serve hot.

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Nutrient	Quantity
Total fats	13.0528 g
Protein	0.5385 g
Carbohydrates	2.9804 g
Energy	124.8655 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1901 g
Water	36.9168 g
Aspartic acid	0.015 g
Calcium, Ca	23.2325 mg
Lutein + zeaxanthin	152.064 g
Fiber, total dietary	0.5532 g
Carotene, beta	393.44 g
Niacin	0.1143 mg
Vitamin A, RAE	138.212 g
Arginine	0.0073 g
Riboflavin	0.0295 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0027 g
Fatty acids, total saturated 20:1	0.0022 g
Glutamic acid	0.033 g
Sodium, Na	23.795 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2874 g
Total lipid (fat)	13.0528 g
Manganese, Mn	0.0758 mg
Fructose	0.3355 g
Proline	0.0084 g
Fatty acids, total saturated 16:0	3.3667 g
Fatty acids, total saturated 8:0	0.1423 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	0.1312 g
Choline, total	4.7072 mg
Sugars, total	0.8397 g
Serine	0.0085 g
Fatty acids, total saturated 10:0	0.3257 g
Fatty acids, total saturated 18:0	1.548 g
Vitamin B-6	0.0288 mg
Selenium, Se	0.1706 g
Ash	0.3654 g
Fatty acids, total saturated 18:1 undifferentiated	3.35 g
Pantothenic acid	0.0651 mg
Phenylalanine	0.0073 g
Copper, Cu	0.0322 mg
Thiamin	0.0235 mg
Retinol	105.472 g
Methionine	0.0026 g
Iron, Fe	0.9654 mg
Carbohydrate, by difference	2.9804 g
Phosphorus, P	11.9585 mg
Folate, total	7.63 g
Fatty acids, total saturated 4:0	0.4129 g
Alanine	0.009 g
Cholesterol	32.768 mg
Valine	0.0086 g
Fatty acids, total saturated 18:2 undifferentiated	0.3278 g
Glycine	0.0085 g
Carotene, alpha	0.285 g
Glucose (dextrose)	0.302 g
Fatty acids, total saturated 14:0	1.2814 g
Zinc, Zn	0.103 mg
Isoleucine	0.0066 g
Fatty acids, total saturated 12:0	0.358 g
Fatty acids, total polyunsaturated	0.518 g
Fatty acids, total saturated 14:1	0.0006 g
Leucine	0.0128 g
Vitamin A, IU	1008.967 IU
Folate, DFE	7.63 g
Tryptophan	0.0038 g
Vitamin C, total ascorbic acid	14.7343 mg
Phytosterols	2.709 mg
Fatty acids, total polyunsaturated 18:1 c	0.0012 g
Fatty acids, total saturated 6:0	0.2445 g
Tyrosine	0.0067 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	39.1575 g
Fatty acids, total saturated	7.9565 g
Histidine	0.0042 g
Fatty acids, total monounsaturated	3.8294 g
Threonine	0.0079 g
Folate, food	7.63 g
Cryptoxanthin, beta	1.22 g
Vitamin E (alpha-tocopherol)	0.5817 mg
Magnesium, Mg	12.323 mg
Lysine	0.0089 g
Potassium, K	123.219 mg
Cystine	0.0024 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Garlic	3 cloves	0	0	0
Oil	1 tablespoon	112.128	0	12.7334
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Spring onion	2	0	0	0
Cumin Seed	0.5 teaspoon	3.9375	0.4645	0.2338
white pepper powder	0.25 teaspoon	0	0	0
Green	0.25 cup	2.09	0.4114	0.0124
curry leaf	10	0	0	0
bengal dal	0.25 cup	0	0	0