Tomato Dal Soup
A comforting, vibrant soup bursting with the warmth of Indian spices.
⏱️ 45 min🍽️ Serves 1
🔥 280 kcal💪 15g protein🍚 35g carbs🥑 9g fat🌾 8g fibreper serving
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Ingredients
- 🥣1 cup red lentils (masoor dal), rinsed
- 🧅1 onion, chopped
- 🧄2 cloves garlic, minced
- 🫚1 inch ginger, grated
- 🥫1 can crushed tomatoes (400g)
- 🍲4 cups vegetable broth
- 🌰1 tsp ground cumin
- 🧡½ tsp turmeric powder
- 🇮🇳½ tsp garam masala
- 🫒1 tbsp olive oil
- 🧂 salt, to taste
- 🌶️ black pepper, to taste
- 🌿¼ cup fresh cilantro, chopped
Pro tips
- For extra richness, add a dollop of plain yogurt or a swirl of coconut milk to each serving.
- Adjust the amount of ginger and chili flakes (optional) to your preferred level of spice.
- This soup freezes well; allow it to cool completely before transferring to airtight containers.
Method
- 1Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and sauté until softened, about 5 minutes.
- 2Add minced garlic and grated ginger, cooking for another minute until fragrant.
- 3Stir in ground cumin, turmeric powder, and garam masala. Cook for 30 seconds, stirring constantly, until aromatic.
- 4Add the rinsed red lentils, crushed tomatoes, and vegetable broth to the pot. Stir well to combine.
- 5Bring the soup to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until lentils are tender and have broken down.
- 6Season with salt and black pepper to taste. If a smoother consistency is desired, use an immersion blender to partially blend the soup.
- 7Ladle into bowls and garnish generously with fresh chopped cilantro before serving.