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.

Prep time
10 minutes
Cook time
30 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
fibre
Prebiotics
Herbs &
spices
Legumes
Contains
Why is this healthy?
Plant
points
High
fibre
Prebiotics
Herbs &
spices
Legumes

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

Why is this healthy?
Plant
points
High
fibre
Prebiotics
Herbs &
spices
Legumes
Contains
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Recipe categories: Bowl Food, Fusion, Indian, Winter Warmers

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