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Indian dal - healthy lentil soup recipe

Easy Dal Soup

  • Author: Caroline Phelps
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 1x
  • Category: Soup
  • Method: Boiling
  • Cuisine: Indian
  • Diet: Vegan


This is a light and nutritious classic dal soup that can be served as an appetizer or a side. 


Units Scale
  • 1 tablespoons extra virgin olive oil
  • 4 cloves garlic, minced
  • 1 large onion, finely chopped
  • 2 tablespoons tomato paste
  • 1 teaspoon turmeric powder
  • 2 cups orange lentils, dry
  • 2 tablespoons ginger, minced
  • 2 tablespoons garam masala
  • 1/2 teaspoon cinnamon powder
  • 1/2 teaspoon coriander powder
  • 1 teaspoon salt
  • 8 cups water
  • Handful fresh cilantro, chopped
  • Salt and pepper, to taste
  • Lemon wedges


  1. In a large pot over high heat add olive oil, garlic, onions and ginger. Cook for 7 minutes or until onions are soft and translucent.
  2. Add tomato paste, stir well and add turmeric, garam masala and salt. Stir.
  3. Add the water and lentils, and bring to boil.
  4. Lower heat, cover and simmer for 30 minutes.
  5. Turn off the heat, add cilantro and stir. Season with salt and pepper and serve with lemon wedges.


Save this dal soup in a storage container and refrigerate for up to 4 days.


  • Serving Size: 1 bowl
  • Calories: 280
  • Sugar: 3.1g
  • Sodium: 409mg
  • Fat: 3.1g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 0.6g
  • Trans Fat: 0g
  • Carbohydrates: 45.5g
  • Fiber: 7.8g
  • Protein: 16.5g
  • Cholesterol: 0mg

Keywords: Indian dal soup

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