Masoor dal and vegetable soup

• Masoor dal · rinsed100 g
• Oil2 tsp
• Cumin seeds1/2 tsp
• Garlic · chopped4 cloves
• Onion · chopped1 small
• Carrot · chopped1 medium
• Tomato · chopped2 medium
• Turmeric1/4 tsp
• Black pepper · freshly ground1/2 tsp
• Saltto taste
• Water700 ml
• Lemon juice1 tbsp
• Coriander leaves · chopped2 tbsp

Method

1. 1

   Heat the oil in the pressure cooker on medium. Add cumin and garlic and fry 30 seconds until fragrant, then onion for 2 minutes.

2. 2

   Add carrot, tomato, dal, turmeric, salt and water. Close the lid and cook on high to the first whistle, then on low for 6 minutes. Let the pressure drop.

3. 3

   Blend with a hand blender or in a mixer until smooth. Return to the heat, add pepper and simmer 2 minutes, thinning with water if needed.

4. 4

   Switch off, add lemon and coriander, and serve hot.

Tips

• Leave it slightly chunky if you prefer texture; just mash with a whisk instead of blending.
• Top with 1 tsp roasted pumpkin seeds for crunch and a little extra iron.

Swaps

• Stir in 100 g shredded cooked chicken per bowl for a 30 g protein dinner.

Storage

Keeps 3 days in the fridge or 2 months frozen. Thickens when cold; add water when reheating.