Yellow split pea lentils, known as Moong Dal (Mogar), make a beautiful soup, which is a nutritional powerhouse. Rich in protein, fiber, vitamins, and minerals, it is easy to digest and if often recommended for people with digestive issues, or during recovery from illness.
With the addition of tomatoes and spinach, this yellow soup is pretty, as well as a deliciously spiced with healthful eastern Indian seasonings. This recipe makes lots, so worth the work. Freezes well.
Serves 10-12
Note: Yellow split pea lentils (I used Jiva Organic Moong Dal (Mogar) from a local Indian market, also on Amazon.
Rinse the lentils well. Cover with at least 2” water, and soak 2-3 hours or overnight. Drain and rinse again. In a large saucepan mix lentils with 6 cups of water, bring to a boil, lower the heat, cover, and cook for 30 minutes, or until the lentils are soft and smooth, like a rough paste.
‘Tempering’ spices in the Indian cuisine is usually done by toasting them in oil or Ghee. To be true to that method, I am using a very small amount of oil, rather than tablespoons. Heat the oil in a large soup pan over medium heat, and add the spices, beginning with the mustard and cumin seeds. Stir to keep them moving, and when the seeds begin to pop, add the other spices, stirring for less than a minute—just enough time for the toasting spices to emit their combined aroma. Add a bit of water if necessary.
Immediately add the chopped onion, and stir well into the spices. Add a bit of water to prevent burning. Cook for a minute or two to allow the onion be begin to wilt. Add the garlic and tomato and continue to cook for 4-5 minutes. If dry, add a bit of water.
*To prepare without oil, add all of the tempering spices to the chopped onion as soon as it begins to wilt. Stir and add a bit of water to prevent burning, but cook a few minutes until the spices begin to toast along with the onion.
When the lentils have cooked to a thick paste, carefully stir them into the pan of spices, onion, and tomatoes. Add the additional 4 cups of water, more now or later if you want a thinner soup. Cover the soup and lightly simmer for 15 minutes. Add the chopped spinach, and cook 15-20 minutes more, until the lentils are completely cooked. Taste and add any additional seasonings you want, as well as salt to taste, if using. Stir in the lemon juice.
Serve hot, garnished with the cilantro. When defrosting and reheating, you will want to add additional water of veg broth, as the soup will be thicken when cooled and reheated.
