Indian Vegetable Lentil Soup
Warm, hearty, and bursting with bold spices, this Indian Vegetable Lentil Soup is a soul-soothing comfort food that effortlessly combines nutrition with irresistible flavor. Made with protein-rich red lentils (masoor dal), hearty vegetables like carrots, potatoes, and spinach, and a fragrant blend of cumin, turmeric, garam masala, and ground coriander, this soup is a wholesome, one-pot meal that’s perfect for chilly evenings. Simmered in vegetable or chicken stock and finished with a zesty splash of lemon juice, it’s a vibrant, vegan-friendly dish that’s both satisfying and easy to prepare in under an hour. Serve this luscious lentil soup with fresh cilantro garnish and warm naan or crusty bread for a meal that’s as nourishing as it is delicious. Ideal for a weeknight family dinner or meal prepping, this recipe is a flavorful way to incorporate Indian spices and plant-based ingredients into your diet.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 1 medium Carrot, diced
- 1 medium Potato, diced
- 1 medium Tomato, chopped
- 1 cup Spinach, chopped
- 1 medium Onion, finely chopped
- 3 large Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.25 teaspoon Red chili powder
- 6 cups Vegetable or chicken stock
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro, chopped
- 2 tablespoons Vegetable oil or ghee
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
Heat the vegetable oil or ghee in a large pot over medium heat.
Add the cumin seeds and toast them for 30 seconds until aromatic.
Stir in the chopped onion, and sauté for 4-5 minutes until softened and lightly golden.
Add the minced garlic and grated ginger, and cook for another 1-2 minutes, stirring frequently.
Mix in the turmeric powder, ground coriander, garam masala, and red chili powder. Cook for 30 seconds to bloom the spices.
Add the diced carrot, potato, and chopped tomato. Stir until the vegetables are well coated with the spices.
Pour in the vegetable or chicken stock and add the washed red lentils.
Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20-25 minutes, stirring occasionally, until the lentils and vegetables are tender.
Add the chopped spinach during the last 5 minutes of cooking. Stir to combine.
Season the soup with salt and black pepper to taste.
Turn off the heat and stir in the lemon juice.
Garnish with chopped cilantro before serving. Serve hot with naan or crusty bread for a complete meal.
Nutrition Facts
Calories |
205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1927 mg | 84% | |
| Total Carbohydrate | 28.6 g | 10% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 5.5 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 93 mg | 7% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 882 mg | 19% | |
*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.
