Legumes 4.5

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 p...unchy 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. Read more 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.

Overview Ingredients Method

Prep time

10 mins

Cook time

30 mins

FREEZER FRIENDLY

SHELF LIFE

3 days

Why is this healthy?

Diet

Vegan Pescatarian Vegetarian

Why is this healthy?

NUTRITION PER SERVING (Read more)

16g

Protein

316kcal

Calories

13g

Total Fat

36g

Carbs

Sugars

11g

Fibre

Protein: 16g; Calories: 316kcal; Total Fat: 13g; Carbs: 36g; Sugars: 5g; Fibre: 11g; Calcium: 121mg (9%); Iron: 7mg (39%); Magnesium: 90mg (21%); Potassium: 829mg (18%); Sodium: 858mg (37%); Vitamin B1: 0mg (0%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 3.3mg (22%); Vitamin B9: 103mcg (26%); Vitamin A: 265mcg (29%); Vitamin C: 35mg (39%); Zinc: 2.3mg (21%); Vitamin K: 424mcg (353%); Copper: 0.5mg (56%); Vitamin B2: 0.2mg (15%); Vitamin B3: 2.3mg (14%); Vitamin B6: 0.3mg (18%); Phosphorus: 246mg (20%)

Why is this healthy?

Diet

Vegan Pescatarian Vegetarian

Ingredients

Serves 4

For the soup

rainbow chard

Swaps: baby spinach, kale, spinach

olive oil

white onion

Swaps: shallot

finely diced

garlic cloves

finely diced

ginger

finely diced

garam masala

yellow lentils (dried)

soaked for at least 20 minutes

vegetable stock

dill

Swaps: coriander, parsley

For the tarka

olive oil

garlic cloves

sliced into matchstick-sized pieces

ginger

peeled and sliced into matchstick-sized pieces

mustard seeds

cumin seeds

To serve

lime

juiced

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Method

Gather and prepare your ingredients.

Remove the stalks from the chard. Finely slice the leaves. Slice the stalks on the diagonal so you have slightly chunky pieces. You will use the leaves for the soup and the stalks for the topping.

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Rainbow Chard, Yellow Lentil and Dill Daal

Ingredients

Method

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