Masoor Dal Soup
A comforting, healthy, and flavourful red lentil soup.
⏱️ 35 min🍽️ Serves 1
🔥 280 kcal💪 18g protein🍚 38g carbs🥑 6g fat🌾 10g fibreper serving
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Ingredients
- 🥣1 cup red lentils (masoor dal)
- 🧅1 onion, chopped
- 🥕2 carrots, diced
- 🧄2 cloves garlic, minced
- 🫚½ inch ginger, grated
- 🌿1 tsp cumin seeds
- 💛½ tsp turmeric powder
- 🌱½ tsp coriander powder
- 🥕6 cups vegetable broth
- 🫒1 tbsp olive oil
- 🧂 salt and black pepper, to taste
- 🌿¼ cup fresh cilantro, chopped
Pro tips
- For extra richness, swirl in a teaspoon of ghee or a squeeze of lemon juice just before serving.
- Adjust the spices to your preference; a pinch of cayenne pepper can add a nice kick.
- This soup freezes well, making it excellent for meal prep.
- Serve with a side of crusty bread or brown rice for a complete meal.
Method
- 1Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
- 2Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and sauté until softened, about 5 minutes.
- 3Add minced garlic, grated ginger, cumin seeds, turmeric powder, and coriander powder. Sauté for another minute until fragrant.
- 4Stir in the diced carrots and rinsed lentils. Pour in the vegetable broth, then bring the mixture to a boil.
- 5Reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are very tender and have broken down, stirring occasionally.
- 6Season with salt and black pepper to taste. If you prefer a smoother soup, use an immersion blender to blend a portion of the soup, or transfer to a regular blender (carefully!) and blend until desired consistency.
- 7Ladle the hot soup into bowls and garnish generously with fresh chopped cilantro.