Gluten-Free Indian Dal Soup
Warm your soul with this hearty Gluten-Free Indian Dal Soup, a culinary celebration of bold spices, creamy coconut milk, and protein-packed red lentils. This recipe is a perfect introduction to Indian flavors, featuring aromatic cumin, mustard seeds, and garam masala that infuse every spoonful with irresistible warmth. Simmered to perfection in under an hour, this naturally gluten-free dish is a wholesome, one-pot meal that's as nourishing as it is flavorful. Garnished with fresh cilantro and a squeeze of lime, it's a vibrant dish that pairs beautifully with rice or gluten-free flatbread. Whether you're embracing gluten-free eating or simply craving a comforting bowl of dal, this recipe promises a satisfying experience with every bite!
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Recipe Information
Ingredients
- 1 cup Red Lentils
- 4 cups Water
- 2 tablespoons Vegetable Oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, freshly grated
- 1 teaspoon Turmeric Powder
- 1 teaspoon Cumin Seeds
- 1 teaspoon Mustard Seeds
- 1 teaspoon Coriander Powder
- 1 teaspoon Garam Masala
- 1 medium Tomato, chopped
- 1 cup Coconut Milk
- 1 teaspoon Salt
- 2 tablespoons Cilantro leaves, chopped
- 1 large Lime, cut into wedges
Instructions
Rinse the red lentils under cold running water until the water runs clear. Drain and set aside.
In a large pot, heat the vegetable oil over medium heat. Add the cumin seeds and mustard seeds. Sauté until they start to crackle.
Add the chopped onion and cook until it becomes translucent, about 5 minutes.
Stir in the minced garlic and grated ginger. Sauté for another 1-2 minutes until fragrant.
Add the turmeric powder, coriander powder, and garam masala. Stir well to combine and cook for 1 minute.
Add the chopped tomato and cook until it softens, about 3-4 minutes.
Add the rinsed lentils and water to the pot. Bring to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally, until the lentils are cooked and tender.
Pour in the coconut milk and add salt to taste. Stir well and let it simmer for an additional 5 minutes.
Taste and adjust seasoning if necessary.
Garnish with fresh chopped cilantro before serving.
Serve hot with lime wedges on the side for squeezing over the soup before eating.
Nutrition Facts
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2457 mg | 107% | |
| Total Carbohydrate | 91.8 g | 33% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 29.8 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 254 mg | 20% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 1686 mg | 36% | |
*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.
