D05 · Dinner · Uttar Pradesh
Lucknowi Dal Shorba with Spinach and Paneer
A silky Awadhi-style lentil soup of moong and masoor dal, scented with cumin and ginger and finished with milk, spinach and tawa-seared paneer cubes.
- Region
- Uttar Pradesh (Lucknow)
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 25 min
- Time, as written
- Prep 10 min · Cook 25 min (pressure cooker)
- Serves
- 3 (about 380 ml each)
- Difficulty
- Easy
- Status
- Adaptation — traditional dal shorba with spinach and paneer added to make it a full dinner
- Good for
- Light dinner, cold evenings, recovery days
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Shorba with paneer | 335 | 22 g | 34 g | 12 g | 7 g | 7 g | 10 g | 6.5 g |
| Dinner plate: shorba, 1 slice whole-wheat toast | 395 | 25 g | 44 g | 13 g | 7 g | 8 g | 11 g | 6.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: High protein. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Plate
Method
Pressure-cook both dals with onion, tomato, ginger, garlic, turmeric and 800 ml water for 3 whistles.
Blend until completely smooth; strain for a restaurant-silky finish (optional).
Return to the pan with salt and 100 ml water. Simmer 5 minutes; add the spinach and cook 2 minutes.
Meanwhile sear paneer on a dry non-stick tawa, 1 minute per side, until golden.
Heat ghee; add cumin and pepper for 20 seconds; pour into the soup.
Off the heat, stir in milk, roasted cumin and lemon. Ladle into bowls and top with paneer. Serve with toast.
Protein optimisation
- Where the protein comes from
- Paneer supplies 9 g per serving, the two dals 10 g, milk and spinach 2 g.
- Boost
- Increase paneer to 200 g (+3 g protein, +45 kcal, +3.5 g fat per serving).
Variations, serving and storage
- Regional
- Classic Awadhi shorba — omit spinach and paneer; finish with a drizzle of cream (not counted here) and serve as a starter.
- Substitution
- Firm tofu cubes for paneer (dairy reduced; adds soy).
- Storage
- Soup keeps 3 days refrigerated without paneer; sear paneer fresh.
- Food safety
- Reheat soup until boiling; add milk after reheating.
- Meal prep
- Excellent.
Allergens
Milk; gluten (toast)
Labels: High protein · Quick · Soy-free · Whey-free · No added sugar · Gluten-free* (soup only)
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.