KUMRO DAAL (PUMPKIN AND LENTIL SOUP)
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Kumro Daal is a simple and nourishing recipe for lentil soup with pumpkin.
If you are a regular on my blog, you should know my love for lentils. Lentils are a compulsory part of my everyday diet. Protein-rich lentils are not only easy to make, but they are also a smart way of incorporating healthy vegetables into our diet. Today I bring to you one of my favorite lentil soups that is a must-have during the Fall. Fall, because it has my favorite autumnal vegetable, pumpkin!
Pumpkins are abundant during the Fall, and I love the naturally sweet flavor of pumpkins. They are delicious and a powerhouse of nutrients while being very low in calories. Not only do they make great cakes, pies, lattes, but they are also equally good when consumed as a vegetable.
Bengalis especially have an unparalleled love for pumpkins. Pumpkins are fried, boiled, curried, and consumed in every form possible, name it, and you will have it! One such exciting way of consuming pumpkins is by adding them to your lentils.
The pumpkin and lentil soup is thicker in consistency and very mildly spiced. It is loved by kids and adults alike for its sweet and flavorful taste. It goes well alongside rice and can also be enjoyed with roti or paratha.
HEALTH BENEFITS OF PUMPKINS
Pumpkin is a type of fruit with the nutritional profile of a vegetable. It is an incredibly nutritious food loaded with vitamins, minerals, and antioxidants. It is also fiber-rich and low in calories.
There are many ways to enjoy pumpkin. The healthiest way to use them is to add them to savory dishes like soup or roast them. For use in soups, the best varieties are sugar pies and kabocha pumpkins. They have a creamy texture that makes them ideal for soups.
ABOUT THIS RECIPE
Pumpkin is pretty much the hero of the recipe, so choose it carefully. I have used Kabocha pumpkin to make this soup. You may also use Jarradale pumpkin. Please do not use Halloween carving pumpkins because although edible, they are not that tasty.
Moong Daal known as the Petite Yellow Lentil is the other major ingredient for this soup. It has a mild, earthly flavor and soft texture that makes it a great choice for this recipe.
The daal is boiled along with cubed pumpkin pieces and then tempered with the whole spices, dry red chili, and grated ginger to give it a unique taste. The soup tastes a little sweet, thanks to the natural sweetness of pumpkins. The daal is finally drizzled with a generous amount of ghee imparting a rich and luscious texture.
WHY SHOULD I MAKE THIS?
While I don't need a reason to make this awesome daal, here is why you should try it too. The daal is:
- Tasty
- Easy to make
- Nutritious
- Crowd pleaser
- Ultimate comfort food
- Kid-friendly
INGREDIENTS
We will need the following to make the pumpkin and lentil soup:
- Pumpkin - Kabocha or sweet pie pumpkin are best suited for this recipe. If you are unable to get any of these, you can also use butternut squash.
- Lentils - Moong Daal or Petite Yellow Lentil.
- Ginger and green chilies are also needed.
- Spices and condiments - Bay leaf, cumin seeds, dry red chili, asafoetida, turmeric powder, cumin powder, sugar, salt, and ghee.
- Oil for cooking.
HOW TO MAKE IT?
Peel and cut the pumpkin into medium-sized cubes. Wash and dry and keep aside.
Wash the lentils until the water runs clear. Transfer the lentils to a heavy-bottomed stockpot, add the pumpkin pieces, some turmeric powder, and a pinch of salt. Add enough water and set it to boil. Cover and let it cook till the lentils and pumpkin pieces are tender.
Heat oil in a pan, temper it with the dried red chili, bay leaf, and cumin seeds.
Add some asafoetida, grated ginger, and green chili, and fry for some time.
Add the cumin powder, salt, sugar, and turmeric, and saute for a few more minutes. Add a splash of water if it sticks to the pan.
Pour in the boiled lentils and pumpkin with its water. Allow it to bubble. Cover and cook for a few more minutes.
Finish it off with a dash of ghee.
FREQUENTLY ASKED QUESTIONS
Why is lentil good for us?
Lentils comprise of complex carbohydrates, and they have a rich fiber content. On the other hand, they are low in fat and calories. Their high protein content makes them a perfect option for people on a weight-loss diet. When taken in combination with a whole grain, like brown rice or quinoa they can give us the same amount of protein as meat.
Are lentils keto-friendly?
Well, the answer is yes and no. We know that normally vegetables that grow above the ground are considered to be keto-friendly options because they contain low carbs. Lentils are an exception because they grow above ground but have high carbohydrate content. So, if you are on a keto diet, that recommends below 20 grams of carbohydrates a day avoid eating them. However, if your diet is not so stringent in terms of carb content, you can certainly go for them in moderation.
Is this recipe gluten-free and vegan?
This recipe is 100% gluten-free, high in fiber and protein, low in fat and calories, and packed with flavor. For a vegan version, skip the ghee in this recipe.
Do you have to peel pumpkin for soup?
Yes, you do. The skin is too tough and would not go well with the soup.
What other vegetables can I use instead of pumpkin?
Pumpkin has a unique sweet taste that goes very well with yellow lentils and this combination of spices. However, if you are unable to use pumpkin, you may use butternut squash, bottle gourd or ash gourd.
SERVING SUGGESTIONS
In a typical Bengali household, this daal is served as a second course with rice and fritters or stir-fried vegetables or roasted papads on the side.
You may consume the daal as it is, just like a soup. You also mop every bit of this delicious daal with bread of your choice like rotis or parathas, though I have to say that it tastes heavenly with rice.
STORAGE SUGGESTIONS
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. When you are ready to serve, thaw, and then reheat using your preferred method. If the daal appears thicker, loosen it with a touch of water when reheating.
If it is too thin, then simmer on the stove for a while to let it reduce and thicken.
KUMRO DAAL (PUMPKIN AND LENTIL SOUP)
Ingredients
- 1 cup moong dal
- 15 oz pumpkin (about 2 cups cubed and peeled pumpkin)
- 1 tbsp oil
- 1 whole dried red chili
- 1 piece bay leaf
- 1/2 tsp cumin seeds
- 1 pinch asafoetida
- 1 green chili slit
- 1-inch ginger grated
- 1 tsp salt
- 1 tsp sugar
- 1/2 tsp turmeric powder
- 1 tsp cumin powder
- ¼ tsp garam masala
- 1 tsp ghee
Instructions
- Peel and cut the pumpkin into medium-sized cubes. Wash and dry and keep aside.
- Wash the lentils with water until the water runs clear. Transfer the washed lentils to a heavy-bottomed stockpot, add the cubed pumpkin pieces, some turmeric powder, and a pinch of salt. Add enough water to completely cover the lentils and pumpkin pieces and set them to boil. Cover and let it cook till the lentils and pumpkin pieces are tender.
- Heat oil in a pan, temper it with the dried red chili, bay leaf, and cumin seeds.
- Add some asafoetida, grated ginger, and green chili, and fry for some time.
- Add the cumin powder, salt, sugar, and remaining turmeric powder, and saute for a few more minutes. Add a splash of water if it sticks to the pan.
- Pour in the boiled lentils and pumpkin with additional water if any. Allow it to bubble. Cover and cook for a few more minutes for all the flavors to incorporate.
- Drizzle ghee and serve hot with fluffy white rice.
Calories
275.98Fat (grams)
13.91Sat. Fat (grams)
3.71Carbs (grams)
25.63Fiber (grams)
6.15Net carbs
19.48Sugar (grams)
6.65Protein (grams)
14.17Sodium (milligrams)
1194.31Cholesterol (grams)
27.93The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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