East Indian Lentil Soup (Dal Shorva) Recipe With Nutrition Data and Calorie Count

East Indian Lentil Soup (Dal Shorva)

An inexpensive, easy-to-make and delicious Indian inspired soup.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

45 mins

Meal Type:

Soup

Rating:

Ingredients

  • 1 1/2 cups red lentils
  • 1/2 tsp cayenne pepper
  • 1 tsp whole fresh ground cumin
  • 1/4 tsp whole fresh ground cardamom
  • 2 bay leaves
  • 3 tsps olive oil
  • 2 tsps mustard seeds
  • 2 cloves finely chopped garlic
  • 6 cups chicken stock
  • 1 tsp turmeric
  • 1 lemon yields lemon juice

Directions

  • Rinse the beans or lentils.
  • Bring to a boil with the stock, turmeric, cayenne, cumin, cardamom and curry/bay leaves.
  • Let simmer until the beans or lentils are very soft (about 30 minutes). If using bay leaves, remove them now. Curry leaves can be left in the soup. Mix the soup slightly to a not too smooth consistency (or mash the lentils/beans with a ladle).
  • Sauté the garlic and mustard seeds lightly in the fat and add to the soup. Let simmer for another 5 minutes.
  • Stir in fresh squeezed lemon juice, and serve.
  • Note: The flavor is a lot better using fresh whole cardamom and cumin and grinding just before use. This slightly modified recipe stems from Mumtaz Khan at Mumtaz Paan House in Bradford, England. Mung beans is the exquisite choice, but red or yellow lentils also make a delicious result (green lentils are not recommended). The chicken stock can be replaced with vegetable stock for a vegetarian variety.
  • Note: based on a recipe from Recipezaar.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 433
% Daily Value*
  • Total Fat
    Amount Per Serving 9.18g
    % Daily Value 12%
    • Saturated Fat
      Amount Per Serving 1.799g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.642g
    • Monounsaturated Fat
      Amount Per Serving 5.116g
  • Cholesterol
    Amount Per Serving 11mg
    % Daily Value 4%
  • Sodium
    Amount Per Serving 520mg
    % Daily Value 23%
  • Total Carbohydrate
    Amount Per Serving 59.08g
    % Daily Value 21%
    • Dietary Fiber
      Amount Per Serving 22.6g
      % Daily Value 81%
    • Total Sugars
      Amount Per Serving 7.61g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 28.4g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 1mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 12mg
    % Daily Value 13%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 6mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 40mg
    % Daily Value 222%
  • Potassium
    Amount Per Serving 1128mg
    % Daily Value 24%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 433 KCal
  • Fat 9.18 g
  • Carbs 59.08 g
  • Protein 28.4 g

There are 433 calories in 1 serving of East Indian Lentil Soup (Dal Shorva).

How long would it take to burn off 433 KCal?

Basketball

43 minutes

Cycling (10 MPH)

59 minutes

Jogging

35 minutes

Running

29 minutes

Swimming (crawl, moderate pace)

42 minutes

Walking

50 minutes

Weight Training

50 minutes

Values estimated based on person weighing 160 lbs.

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