Legumes
5.0
Rainbow Chard, Yellow Lentil and Dill Daal
This creamy and comforting soup is inspired by Indian dahl. Tarka is a traditional topping for dahl, made using ghee and fried spices. It provides a punchy contrast for mild and creamy dahls. Here we use it as a vehicle to showcase vibrant rainbow chard stalks. Simple enough for everyday, yet special enough to serve as a starter at a dinner party.
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Prep time
10 minutes
Cook time
30 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Helps with
🔥 Anti-Inflammatory
Why is this healthy?
Has more than 10g of fibre
Has less than 10g of added sugar
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Has more than 25% of Iron RDA
Is a source of carotenoids
Contains herbs or spices
Is a source of vitamin C
Contains citrus
Contains prebiotics
Contains
Why is this healthy?
Has more than 10g of fibre
Has less than 10g of added sugar
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Has more than 25% of Iron RDA
Is a source of carotenoids
Contains herbs or spices
Is a source of vitamin C
Contains citrus
Contains prebiotics
NUTRITION PER SERVING (Read more)
316kcal
Calories
16g
Protein
13g
Total Fat
36g
Carbs
11g
Fibre
5g
Sugars
121mg
Calcium
9%
7mg
Iron
37%
90mg
Magnesium
21%
246mg
Phosporus
20%
829mg
Potassium
18%
858mg
Sodium
37%
2mg
Zinc
21%
1mg
Copper
58%
0mg
Vitamin B1
35%
0mg
Vitamin B2
19%
2mg
Vitamin B3
14%
0mg
Vitamin B6
19%
103mcg
Vitamin B9
26%
265mcg
Vitamin A
29%
0mcg
Vitamin B12
0%
35mg
Vitamin C
39%
0mcg
Vitamin D
0%
3mg
Vitamin E
22%
424mcg
Vitamin K
353%
Calories: 316kcal; Protein: 16g; Total Fat: 13g; Carbs: 36g; Fibre: 11g; Sugars: 5g; Calcium: 121mg (9%); Iron: 7mg (37%); Magnesium: 90mg (21%); Phosporus: 246mg (20%); Potassium: 829mg (18%); Sodium: 858mg (37%); Zinc: 2mg (21%); Copper: 1mg (58%); Vitamin B1: 0mg (35%); Vitamin B2: 0mg (19%); Vitamin B3: 2mg (14%); Vitamin B6: 0mg (19%); Vitamin B9: 103mcg (26%); Vitamin A: 265mcg (29%); Vitamin B12: 0mcg (0%); Vitamin C: 35mg (39%); Vitamin D: 0mcg (0%); Vitamin E: 3mg (22%); Vitamin K: 424mcg (353%)
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Notes
Soaking the lentils for at least 20 minutes before cooking ensures they will cook evenly and yield a creamy result. Drain well before using.
Alternatives:
white onion - shallot
chard - spinach, kale
dill - coriander, parsley
Helps with
🔥 Anti-Inflammatory
Why is this healthy?
Has more than 10g of fibre
Has less than 10g of added sugar
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Has more than 25% of Iron RDA
Is a source of carotenoids
Contains herbs or spices
Is a source of vitamin C
Contains citrus
Contains prebiotics
Contains
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