Dairy-Free Indian Dal Soup
Warm, nourishing, and completely dairy-free, this Indian Dal Soup is a flavorful rendition of a beloved comfort food. Featuring protein-packed red lentils, bold aromatic spices like cumin, turmeric, and garam masala, and the natural creaminess of coconut oil, this dish is a vegan delight that’s as satisfying as it is healthy. Fresh garlic, ginger, and a squeeze of lime add layers of brightness, while cilantro delivers a fresh herbaceous finish. With just 15 minutes of prep time and a one-pot cooking method, this wholesome soup is perfect for busy weeknights or cozy evenings. Serve it as a hearty main or alongside your favorite flatbread for an authentic Indian-inspired meal.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons coconut oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.25 teaspoon cayenne pepper
- 2 medium, diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon salt
- 0.5 cup, chopped fresh cilantro
- 1 juiced lime
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside to drain.
In a large pot, heat the coconut oil over medium heat. Add the diced onion and sauté until it turns translucent, about 5 minutes.
Add the minced garlic and grated ginger to the pot, and sauté for another minute until fragrant.
Stir in the ground cumin, ground coriander, turmeric powder, garam masala, and cayenne pepper. Cook for about 1-2 minutes, stirring frequently to prevent the spices from burning.
Add the diced tomatoes to the pot and cook until they soften, approximately 3-4 minutes.
Stir in the rinsed red lentils, then pour in the vegetable broth. Add the salt, and stir well to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 25 minutes, or until the lentils are soft and the soup is slightly thickened.
Once the lentils are cooked through, remove the pot from the heat. Stir in the chopped cilantro and the juice of one lime. Adjust salt to taste, if necessary.
Serve the Dairy-Free Indian Dal Soup hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
988 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 25.3 g | 127% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4630 mg | 201% | |
| Total Carbohydrate | 131.2 g | 48% | |
| Dietary Fiber | 35.6 g | 127% | |
| Total Sugars | 29.6 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 307 mg | 24% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 3438 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
