Taste from the Roots - Red Lentil Soup


Red Lentil Soup

1 cup red lentils

5 cups water

2 tsp. safflower oil

1 tsp. cumin seeds

1 tsp. black mustard seeds

A pinch of hing

2 large cloves, garlic, chopped

5 curry leaves, fresh or dried

1 small handful cilantro leaves, chopped

1/2 tsp. turmeric

1 tsp. masala powder

1/2 tsp. salt


  1. Wash the beans twice and soak it overnight.
  2. Add the beans and 4 cups of the water to a soup pot and bring to boil. Cook on medium heat, uncovered, for 30 minutes. Stir beans occasionally to prevent sticking.
  3. Add 1 more cup of water and continue to cook for another 15-20 minutes or until beans are tender. Set aside.
  4. Heat the oil in a small pan or frying pan until medium hot, and then add the mustard seeds, cumin seeds and hing. In a moment, when the seeds pop, stir in the garlic till they get brown.
  5. Add the curry leaves, cilantro, turmeric and masala powder. Mix quickly.
  6. Stir this spice mixture into the soup, and then add the salt. Add a cup of water, depending on how thick you want the soup. Bring to a boil for 2 minutes and serve with rice and chapati or bread.

This soup is tridoshic, the light and dry quality may stimulate vata, so vata types should not consume it more than twice a week. The spice in this recipe is good for pitta types. Sautéing the garlic helps you to get rid of its gas –producing qualities. This lentil soup is good to take during flu and diarrhea. Red lentils are a good source of iron, so are a good blood builder and liver cleanser.

Benefits of Red Lentils

  1. Red lentils are extremely good for your skin and can prevent issues like rapid ageing and acne
  2. They are very good for your digestion due to the high amounts of fiber present in them.
  3. It is good for diabetes as it regulates the random spikes and drops in the glucose level in the blood.
  4. Red lentils are abundantly rich in proteins and minerals.
  5. It promotes weight loss.
  6. The fiber-rich red lentil helps lower the cholesterol in your system.
  7. They are rich in vitamin A, C, E, copper and zinc; they protect and nourish your eyes and keep your vision intact.
  8. They are an excellent source of plant-based protein and fiber.
  9. Lentils are easy to prepare, versatile and nutritious ingredient.

Health benefits of safflower oil

  1. Safflower oil is a rich source of unsaturated fatty acids that are essential for hormone regulation and memory.
  2. The unsaturated fats present improve a person’s blood glucose control.
  3. It contains vitamin E, which protects the skin from the effects of sunlight and from free radicals.
  4. The unsaturated fats in safflower oil can thin the blood and make platelets less sticky.

Health benefits of black mustard seeds

  1. It gives relief from respiratory disorders
  2. Aids in managing diabetes and cholesterol levels
  3. Promotes clearer complexion and cures acne
  4. Mustard seeds help in curing pains and spasms

Health benefits of cumin seeds

  1. Cumin aids digestion by increasing the activity of digestive proteins.
  2. Cumin is very dense in iron and contains 1.4 mg of iron or 17.5% of the RDI for adults.
  3. Cumin contains antioxidants that stabilize free radicals.
  4. Cumin’s traditional use as a seasoning may restrict the growth of infectious bacteria and fungi.

Health benefits of turmeric

  1. Turmeric contains powerful anti-inflammatory and antioxidant properties.
  2. It neutralizes free radicals but also stimulates your body’s antioxidant enzymes.
  3. Curcumin increases the growth of new neurons and fights degenerative process in your brain.

Health benefits of hing

  1. Reduces Bloating, flatulence, gas and irritable bowel syndrome
  2. Helps relieve Asthma
  3. Helps lower Blood pressure
  4. Treats Headaches Naturally

Health benefits of garlic

  1. Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese.
  2. Garlic prevents and reduces the severity of common illness like flu and common cold.
  3. Garlic improves blood pressure for those with high blood pressure.
Garlic contains antioxidants that protect against cell damage and ageing.

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