Indian Lentil Soup (Dal Soup)
This Indian Lentil Soup Recipe with red lentils and coconut milk is especially satisfying and protein-rich! Dal Soup is more than just a soup; it's a warming hug in a bowl! Perfect for those chilly evenings or when you need a little pick-me-up.
Servings :
Calories : 248kcal
Ingredients
- 2 tablespoon olive oil
- 2 carrots, cubed
- 1 onion, minced
- 3 cloves garlic, minced
- 2 inch piece ginger, minced (2 tbsp)
- 1 ½ teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- 1 cup (200 g) dried red lentils
- 1 x 14 oz can (400 g) canned diced tomatoes
- 1 cup (250 g) coconut milk
- 3 cups (750 ml) vegetable broth
- ½ lime, only juice
- ¼ teaspoon salt
- ¼ teaspoon pepper
- some fresh cilantro, to garnish
Instructions
- Rinse red lentils in a sieve under running cold water.
- Heat olive oil in a large pot. Add carrots, onion, garlic, ginger, cumin, coriander, and turmeric and sauté over medium heat, stirring occasionally, for 5 minutes.
- Stir in red lentils and chopped tomatoes.
- Deglaze with vegetable broth and coconut milk. Simmer with a closed lid for 20 minutes on low heat.
- Blend briefly with an immersion blender! → I only pulse a few times, so the soup still has some bite. But feel free to blend it until completely smooth!
- Return the soup to the pot, and season with lime juice, salt, and pepper.
- Serve in a bowl and garnish with cilantro. Pairs well with warm Naan bread!
Notes
- Optional Spices: Feel free to season the soup with cayenne pepper, garam masala, or curry powder.
- Make-Ahead: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.
- Reheat with a splash of water in a small pot or the microwave.
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Nutrition
Calories: 248kcal | Carbohydrates: 33g | Protein: 11g | Fat: 10g | Saturated Fat: 8g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 624mg | Potassium: 716mg | Fiber: 13g | Sugar: 7g | Vitamin A: 3836IU | Vitamin C: 13mg | Calcium: 67mg | Iron: 5mg
