Vegan Indian Dal Soup
Warm, comforting, and bursting with aromatic spices, this Vegan Indian Dal Soup is a soul-nourishing bowl of goodness perfect for a cozy meal. Made with protein-packed red lentils, fragrant garlic, ginger, and a medley of traditional Indian spices like turmeric, cumin, and garam masala, this soup is both hearty and healthful. Rich in vibrant flavors, it’s elevated further with the addition of fresh spinach, juicy diced tomatoes, and a zesty squeeze of lime. Simple yet satisfying, this one-pot recipe comes together in just under an hour, making it an ideal option for busy weeknight dinners or meal prep. Serve it with a sprinkle of fresh cilantro and a side of warm naan or rice for a plant-based dish that’s as wholesome as it is delicious. This recipe is a must-try for those looking to explore authentic vegan Indian flavors!
Get More Healthy Recipes with SnapCalorie
Recipe Information
Ingredients
- 1 cup red lentils
- 4 cups water
- 1 tablespoon coconut oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 0.25 teaspoon cayenne pepper
- 1 cup diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups spinach leaves, chopped
- 1 lime, juiced
- 0.25 cup cilantro, chopped
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear and set aside.
In a large pot, heat the coconut oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic and grated ginger, stir well, and sauté for an additional 2 minutes until fragrant.
Add the turmeric powder, ground cumin, ground coriander, garam masala, and cayenne pepper. Stir for another 1 minute to allow the spices to toast lightly.
Add the diced tomatoes and cook for 2-3 minutes, allowing them to soften.
Stir in the rinsed red lentils, water, and vegetable broth. Increase the heat to high and bring to a boil, then reduce the heat to low, cover, and let simmer for 25 minutes, or until the lentils are tender.
Season the soup with salt and black pepper. Adjust seasoning to taste.
Stir in the chopped spinach leaves and cook for an additional 3-5 minutes, until the spinach is wilted and tender.
Add the juice of one lime and stir well.
Serve hot, garnished with chopped cilantro.
Nutrition Facts
Calories |
1409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4367 mg | 190% | |
| Total Carbohydrate | 232.1 g | 84% | |
| Dietary Fiber | 44.7 g | 160% | |
| Total Sugars | 34.3 g | ||
| Protein | 78.5 g | 157% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 570 mg | 44% | |
| Iron | 25.6 mg | 142% | |
| Potassium | 5504 mg | 117% | |
*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.
