Dairy-Free Indian Dal Soup

Warm up your soul with this comforting and flavorful Dairy-Free Indian Dal Soup, a vibrant plant-based dish bursting with traditional Indian spices and wholesome ingredients. Made with protein-packed red lentils, aromatic ginger, garlic, and a blend of cumin, coriander, turmeric, and garam masala, this naturally creamy soup gets its richness from coconut oil rather than dairy. Perfectly balanced with the tangy freshness of lime juice and a sprinkle of fresh cilantro, this quick and easy recipe comes together in just 45 minutes, making it an ideal weeknight dinner. Serve it as a hearty main or a satisfying side, and enjoy a nourishing bowl of goodness packed with bold spices and vivid flavors.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 2 tablespoons coconut oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated fresh ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 0.25 teaspoon cayenne pepper
• 2 medium, diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon salt
• 0.5 cup, chopped fresh cilantro
• 1 juiced lime

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside to drain.

Step 2

In a large pot, heat the coconut oil over medium heat. Add the diced onion and sauté until it turns translucent, about 5 minutes.

Step 3

Add the minced garlic and grated ginger to the pot, and sauté for another minute until fragrant.

Step 4

Stir in the ground cumin, ground coriander, turmeric powder, garam masala, and cayenne pepper. Cook for about 1-2 minutes, stirring frequently to prevent the spices from burning.

Step 5

Add the diced tomatoes to the pot and cook until they soften, approximately 3-4 minutes.

Step 6

Stir in the rinsed red lentils, then pour in the vegetable broth. Add the salt, and stir well to combine all the ingredients.

Step 7

Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 25 minutes, or until the lentils are soft and the soup is slightly thickened.

Step 8

Once the lentils are cooked through, remove the pot from the heat. Stir in the chopped cilantro and the juice of one lime. Adjust salt to taste, if necessary.

Step 9

Serve the Dairy-Free Indian Dal Soup hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(1593.6g)

Amount per serving	% Daily Value*
Calories	988.5

Total Fat 39.2g	0%
Saturated Fat 25.3g	0%
Polyunsaturated Fat 3.6g
Cholesterol 0mg	0%
Sodium 4629.5mg	0%
Total Carbohydrate 131.2g	0%
Dietary Fiber 35.6g	0%
Total Sugars 29.6g
Protein 39.5g	0%

Vitamin D 0IU	0%
Calcium 307.3mg	0%
Iron 17.0mg	0%
Potassium 3437.7mg	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: 34.1%

Protein: 15.3%

Carbs: 50.7%