Dahl Soup Fijian Indian Version

Warm, nourishing, and packed with bold flavors, this Fijian-Indian Dahl Soup is a comforting bowl of goodness that blends tradition with vibrant spice. Made with tender yellow split peas (toor dal) simmered in a fragrant mix of turmeric, cumin, and coriander, this vegan-friendly recipe is enhanced by the unique crunch of mustard seeds and the earthy aroma of fresh curry leaves. Richly seasoned with sautéed onions, garlic, ginger, and tomatoes, each spoonful bursts with hearty flavors. A finishing touch of fresh cilantro and zesty lemon juice brightens up the dish, making it perfect served on its own or paired with fluffy rice or soft roti. With only 15 minutes of prep time, this soul-warming soup is both simple and satisfying—ideal for weeknight dinners or meal prep. Keywords: Fijian-Indian dahl soup, yellow split peas soup, vegan dahl recipe, hearty lentil soup, curry-flavored soup.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup yellow split peas (toor dal)
• 5 cups water
• 1 teaspoon turmeric powder
• 2 tablespoons oil (vegetable or mustard)
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 8 leaves fresh curry leaves
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon ginger, minced
• 1 piece green chili, sliced (optional)
• 2 medium tomatoes, finely chopped
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 2 tablespoons fresh cilantro, chopped
• 1 piece lemon or lime, juiced

Directions

Step 1

Rinse the yellow split peas (toor dal) in cold water until the water runs clear. Soak for 15-20 minutes if possible to shorten cooking time.

Step 2

In a medium pot, combine the rinsed split peas, 5 cups of water, and turmeric powder. Bring to a boil, then reduce the heat to medium-low and simmer for 25-30 minutes, or until the split peas are soft and starting to break apart. Skim off any foam that rises to the top during cooking.

Step 3

While the lentils are cooking, heat the oil in a separate large pan over medium heat. Add the mustard seeds and cumin seeds, allowing them to splutter for about 30 seconds.

Step 4

Add the fresh curry leaves and stir for 10 seconds until fragrant.

Step 5

Add the chopped onion to the pan and sauté until golden brown, about 5-6 minutes.

Step 6

Stir in the minced garlic, ginger, and green chili (if using) and cook for 1-2 minutes until aromatic.

Step 7

Add the chopped tomatoes, ground coriander, and ground cumin to the pan. Cook for 5-7 minutes until the tomatoes have softened and the spices are well incorporated.

Step 8

Add the cooked lentils (including any remaining cooking liquid) to the pan with the tomato and spice mixture. Stir well to combine.

Step 9

Season with salt and simmer the soup for another 5-10 minutes, stirring occasionally, to allow the flavors to meld together. Add additional water if needed to achieve your desired consistency.

Step 10

Remove the soup from heat and stir in the chopped cilantro and freshly squeezed lemon or lime juice.

Step 11

Serve hot, optionally alongside steamed rice or roti, and enjoy!

Nutrition Facts

Serving size	(1878.2g)

Amount per serving	% Daily Value*
Calories	1102.4

Total Fat 33.8g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2458.8mg	0%
Total Carbohydrate 155.5g	0%
Dietary Fiber 38.3g	0%
Total Sugars 19.3g
Protein 52.8g	0%

Vitamin D 0IU	0%
Calcium 369.2mg	0%
Iron 16.6mg	0%
Potassium 3096.2mg	0%

*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.

Source of Calories

Fat: 26.7%

Protein: 18.6%

Carbs: 54.7%