Dhal Soup
Cozy up with a steaming bowl of aromatic Dhal Soup, a comforting and nutrient-packed dish that's as flavorful as it is nourishing. Made with tender red lentils simmered in a rich, spiced broth infused with turmeric, cumin, and coriander, this vegan-friendly soup is elevated by the creamy addition of coconut milk and the zesty brightness of fresh lemon juice. With diced tomato, carrot, and a hint of garlic and ginger, every spoonful bursts with layers of wholesome flavor. Perfect for a quick 40-minute meal, this hearty soup is ideal for weeknight dinners, meal prep, or a warming lunchtime option. Garnish with fresh cilantro and serve with crusty bread or fluffy rice for an irresistible, restaurant-quality experience at home.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup red lentils
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 tablespoon, grated ginger
- 1 large, diced tomato
- 1 medium, peeled and diced carrot
- 1 cup coconut milk
- 3 cups vegetable broth or water
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon chili powder
- 1 teaspoon (adjust to taste) salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped (for garnish) fresh cilantro
- 1 tablespoon lemon juice
- 2 tablespoons oil (such as coconut or olive oil)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set them aside to drain.
Heat the oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and grated ginger. Cook for another minute until fragrant.
Add the diced tomato and carrot to the pot, stirring occasionally, for about 3 minutes or until the vegetables begin to soften.
Sprinkle in the ground turmeric, cumin, coriander, and chili powder. Stir well to coat the vegetables in the spices.
Add the rinsed lentils to the pot, followed by the vegetable broth or water. Stir and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot, and let it simmer for 20 minutes, stirring occasionally to prevent sticking. The lentils should become soft and creamy.
Pour in the coconut milk and season the soup with salt and black pepper. Stir well and let it simmer uncovered for another 5 minutes.
Remove the pot from the heat and stir in the lemon juice to brighten the flavors.
Ladle the dhal soup into bowls and garnish with freshly chopped cilantro before serving. Enjoy warm with bread or rice if desired.
Nutrition Facts
Calories |
796 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7034 mg | 306% | |
| Total Carbohydrate | 113.7 g | 41% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 48.6 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2461 mg | 52% | |
*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.
