Low Fat Indian Dal Soup
Warm, comforting, and packed with flavor, this Low Fat Indian Dal Soup is a nourishing bowl of goodness that's perfect for a healthy meal. Made with protein-rich yellow split peas (moong dal) and infused with the vibrant flavors of turmeric, cumin, and coriander, this soup is both satisfying and light. Aromatic garlic, ginger, and green chili give it a subtle kick, while a splash of lemon juice brightens the flavors. Ready in just 50 minutes, this easy recipe is ideal for busy weeknights or meal prep. Garnished with fresh cilantro, it’s a wholesome, vegan, and gluten-free dish that pairs beautifully with flatbread or rice—or stands deliciously on its own.
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Recipe Information
Ingredients
- 1 cup yellow split peas (moong dal)
- 4 cups water
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 1 green chili, finely chopped
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 1 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro, chopped
- 1 spray cooking spray
Instructions
Rinse the yellow split peas under cold running water until the water runs clear. Drain and set aside.
Lightly coat the bottom of a large soup pot with cooking spray and heat over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, ginger, and chopped green chili. Cook for another 2-3 minutes, stirring frequently, until fragrant.
Stir in the chopped tomato, ground turmeric, ground cumin, and ground coriander. Cook for 2 minutes until the tomato softens.
Add the rinsed split peas and 4 cups of water to the pot. Increase the heat to high and bring to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25 minutes or until the peas are very soft and fully cooked.
Stir in the salt and lemon juice, adjusting seasoning to taste if needed.
Remove from heat and let cool slightly. If a smoother texture is desired, use an immersion blender to puree the soup to your preferred consistency.
Garnish with chopped fresh cilantro before serving. Enjoy your hearty, low-fat Indian dal soup!
Nutrition Facts
Calories |
796 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2436 mg | 106% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 37.4 g | 134% | |
| Total Sugars | 26.8 g | ||
| Protein | 52.8 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 3082 mg | 66% | |
*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.
