Nut-Free Indian Dal Soup
Dive into the comforting warmth of Nut-Free Indian Dal Soup, a vibrant and allergy-friendly spin on a classic Indian dish. This hearty soup stars protein-packed split red lentils simmered to perfection with aromatic turmeric, creating a creamy base. A medley of fragrant spices—cumin, mustard seeds, coriander, and chili powder—layer depth and bold flavor, while fresh ginger, garlic, and juicy tomatoes elevate each spoonful. Finished with zesty lemon juice and fresh cilantro, this wholesome recipe is naturally vegan and gluten-free, making it ideal for diverse dietary needs. Ready in under an hour, this one-pot wonder is perfect for busy weeknights or meal prepping. Serve it steaming hot with naan or basmati rice for a satisfying meal that’s rich in both flavor and nutrition!
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Recipe Information
Ingredients
- 1 cup split red lentils
- 4 cups water
- 0.5 teaspoon turmeric powder
- 2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 2 medium tomatoes, chopped
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon chili powder
- 0.5 cup fresh cilantro, chopped
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the split red lentils thoroughly under running water until the water runs clear. This helps remove excess starch and prevents the lentils from becoming too mushy.
In a large pot, bring 4 cups of water to a boil. Add the rinsed lentils and the turmeric powder. Reduce the heat to medium-low and let the lentils simmer uncovered for 15-20 minutes, or until they are soft and mushy.
While the lentils are cooking, heat olive oil in a separate large pan over medium heat.
Add the cumin seeds and mustard seeds to the oil. Fry them for about 30 seconds, or until they begin to sizzle and pop.
Add the chopped onion to the pan and cook for 3-4 minutes until the onion becomes translucent.
Stir in the minced garlic and grated ginger and cook for another 2 minutes until fragrant.
Add the chopped tomatoes, coriander powder, cumin powder, and chili powder. Cook for 5-7 minutes, stirring occasionally, until the tomatoes are soft and the spices are well combined.
Once the lentils are cooked, gently mash them with the back of a ladle or use a whisk to break them apart. This helps thicken the soup consistency.
Pour the spice and tomato mixture into the pot with the cooked lentils. Stir well to combine all the ingredients.
Season the soup with salt and black pepper. Let it simmer on low heat for another 10 minutes, allowing the flavors to meld together.
Stir in the chopped fresh cilantro and lemon juice just before serving to add freshness and a hint of tang.
Serve the Nut-Free Indian Dal Soup hot, garnished with extra fresh cilantro if desired. It's perfect with a side of rice or naan.
Nutrition Facts
Calories |
1160 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2482 mg | 108% | |
| Total Carbohydrate | 163.9 g | 60% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 17.6 g | ||
| Protein | 60.5 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 363 mg | 28% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 3160 mg | 67% | |
*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.
