Soy-Free Indian Dal Soup
Warm up with this hearty and aromatic Soy-Free Indian Dal Soup, a comforting vegan and gluten-free dish brimming with bold spices and wholesome ingredients. Delight in the creamy texture of red lentils, simmered to perfection with turmeric and finished with a fragrant tempering of cumin, mustard seeds, garlic, and ginger. This flavorful soup features fresh tomatoes, garam masala, and a hint of optional chili powder for a customizable heat level. A squeeze of lemon juice and a sprinkle of fresh cilantro add a refreshing touch to every bowl. Ready in under an hour, this protein-rich and soy-free recipe is perfect for cozy weeknight dinners or as a nourishing meal prep option. Serve it with warm naan or rice for a satisfying, wholesome experience. Keywords: soy-free dal soup, Indian lentil soup, vegan dal recipe, gluten-free Indian soup.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Ghee or vegetable oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 medium Onion, chopped
- 3 Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 2 medium Tomatoes, chopped
- 1 teaspoon Ground coriander
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Chili powder (optional)
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear to remove any dirt or excess starch.
In a large pot, combine the rinsed red lentils with 4 cups of water and bring to a boil over high heat.
Reduce the heat to low, add turmeric powder and salt, and let the lentils simmer uncovered for about 20 minutes or until they are tender and mushy. Stir occasionally and skim off any foam.
While the lentils are cooking, heat ghee or vegetable oil in a separate pan over medium heat.
Add cumin seeds and mustard seeds to the pan. Cook until the mustard seeds begin to pop.
Stir in the chopped onion and sauté until it becomes golden brown, about 5 minutes.
Add minced garlic and grated ginger, cooking until fragrant, about 1 minute.
Introduce the chopped tomatoes to the pan. Cook until they soften and break down, approximately 5 minutes.
Add ground coriander, garam masala, and optional chili powder, stirring to combine and cook for another 2 minutes.
Once the lentils are cooked, pour the sautéed mixture into the lentil pot. Stir well to combine all ingredients.
Allow the soup to simmer together for another 10 minutes to blend the flavors.
Remove from heat and stir in the fresh cilantro and lemon juice.
Serve the dal soup hot, optionally garnished with additional cilantro leaves.
Nutrition Facts
Calories |
616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 17.8 g | 89% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 2420 mg | 105% | |
| Total Carbohydrate | 67.2 g | 24% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 14.9 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 218 mg | 17% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1655 mg | 35% | |
*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.
