Easy Lentil Black Eyed Pea soup with Spinach. Masoor Raungi Palak Dal. Easy spiced protein filled soup. Vegan Gluten-free Soy-free Indian Recipe. Serves 3 to 4
The days I want to change up the usual one type of lentil or bean in a dal/soup, I add more than one. The resulting Dal packs a protein punch. Black Eyed Peas with Lentils or mung beans is a favorite combination. filling enough without feeling overly beany. You can make this soup with just lentils or just black eyed peas. Add veggies of choice. I added spinach and green beans.
Indian soups and Dals are generally over cooked. ie. the beans should disintegrate easily and lentils should generally get slightly mushy or porridge like. That is the preferred consistency. You can cook for a shorter time for preferred doneness and adjust water for thinner or thicker consistency to preference. Make it oil-free by omitting the oil.
Make this easy Lentil Black eyed Pea Soup. Serve hot with flatbread, rice, or in a bowl.
More Soups and Dals from the blog
- Kashmiri Dal – Split Pea & Yellow Lentil Soup…
- Chickpea Lentil Quinoa Spinach Stew.
- Dal Fry – Spiced Indian Lentil soup
- Oil free Lentil Soup. Spicy Garlic Dal
- Moroccan Lentil Soup
Reading for the day
- Dairy. 1,000 gallons/liters of water are required to produce 1 gallon/liter of milk.
- Livestock and their byproducts account for at least 32,000 million tons of carbon dioxide (CO2) per year, or 51% of all worldwide greenhouse gas emissions.
- Growing feed crops for livestock consumes 56% of water in the US.
- Each day, a person who eats a vegan diet saves 1,100 gallons of water, 45 pounds of grain, 30 sq ft of forested land, 20 lbs CO2 equivalent, and one animal’s life.
- At least one acre of rainforest is cleared every second and the leading cause is to graze animals and grow their food crops. That is essentially an entire football field cleared every. single. second. find out a lot more in the documentary.
- 1/2 cup black eyed peas/ cowpeas raungi/lobhia
- 1/2 cup lentils brown lentils, Sabut Masoor
- 1 tsp oil
- 1/2 tsp cumin seeds
- 1/2 cup onions
- 5 cloves garlic
- 1 inch ginger chopped
- 1 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp turmeric
- 1/8 to 1/4 tsp black pepper
- 1/4 to 1/2 tsp cayenne/ red chili powder
- 2 tomatoes 1 loaded cup tomatoes, finely chopped or blended into purree
- 1/2 tsp lemon juice
- 3/4 to 1 tsp salt
- 2.5 cups water
- 1/2 cup chopped spinach or baby greens of choice
- 1/2 cup small chopped green beans or carrots or zucchini or other veggies
- cilantro and lemon juice for garnish
- Soak the black eyed peas and lentils for half an hour if making in a saucepan. or soak at this step for 15 minutes if making in a pressure cooker. (time needed by steps 2 through 5).
- Meanwhile, heat oil in a saucepan or pressure cooker. Once hot, add cumin seeds and cook for a minute or until cumin seeds change color.
- Blend onion, garlic, ginger with a tbsp or so water until coarsely blended. Add to the pan. Cook for 5 minutes or until fragrant and golden.
- Add the spices, mix and cook for a minute.
- Add tomatoes and cook for 6 to 7 minutes.
- Drain the black eyed peas and lentils and add to the pan with salt, lemon juice, 2.5 cups water, greens and veggies. Mix in.
- Cook in a Pressure Cooker: Close the lid and pressure cook for 15 minutes after the pressure has reached. (Manual 15 minutes at high pressure in Instant Pot). Let the pressure release naturally.
- Cook in a Saucepan: In the saucepan, add 3 cups of water instead of 2.5 cups. Cover and cook over medium heat for 20 minutes. Reduce heat and continue to simmer over medium-low heat for another 20 to 25 minutes or until the lentils and black eyed peas are tender to preference.
- Garnish with cilantro and lemon juice and serve as a soup bowl, or with rice or flatbread
Make it oil-free: Omit the oil, dry roast the cumin until it changes color. Add the pureed onion and cook stirring occasionally until golden. Continue with the steps.
Nutritional values based on one serving