Golden with turmeric and fragrant with spices, this creamy soup gets its richness from long-simmered legumes and sweetly caramelized onions rather than fatty dairy products.
A staple comfort food—and affordable protein—for millions of people in South Asia, Southeast Asia, Central Asia and the rippling diaspora, the soupy stew (called dal in Hindi) is often eaten with rice or flatbread making a complete protein nutritionaly comparable to meat. Free of dairy, gluten, added sugars and animal fats, dal is high in fiber, rich in B vitamins including thiamine and folic acid and an excellent source of iron and zinc.
Because of the protein and fiber, it has good staying power, so helps stave off post-meal snack urges. Excellent accompaniment to salad.