Khuta a Soup from the Punjab Region of India

Warm, tangy, and irresistibly spiced, Khuta Soup from the Punjab region of India is a soul-soothing dish that combines rustic flavors with a comforting texture. This traditional lentil soup, made with split red lentils (masoor dal), gets its signature tang from tamarind pulp and is infused with fragrant spices like cumin, mustard seeds, and coriander. Slow-simmered to perfection, it’s enriched with sautéed onions, garlic, and green chilies for a flavorful base. A touch of fresh cilantro and optional lemon juice add a refreshing finish to this hearty, vegan-friendly recipe. With just 45 minutes from prep to serving, this protein-packed soup is perfect as a light meal or a warming accompaniment to naan, roti, or steamed rice. Ideal for fans of Indian cuisine, this dish is a celebration of bold flavors and simple cooking techniques.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split red lentils (masoor dal)
• 6 cups Water
• 2 tablespoons Tamarind pulp
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 2 Green chilies, slit lengthwise
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Coriander powder
• 2 tablespoons Ghee (clarified butter) or olive oil
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 teaspoon Salt
• 1 tablespoon Fresh lemon juice (optional)

Directions

Step 1

Rinse the split red lentils (masoor dal) thoroughly under running water until the water runs clear. Drain and set aside.

Step 2

In a large pot, bring 6 cups of water to a boil. Add the lentils, turmeric powder, and salt. Reduce heat to low and simmer for about 20 minutes, stirring occasionally, until the lentils are soft and fully cooked.

Step 3

While the lentils are cooking, prepare the tamarind pulp by soaking 1 tablespoon of tamarind in 2 tablespoons of warm water for 5 minutes. Mash to release the pulp and strain to remove fibers. Set aside.

Step 4

In a small pan, heat the ghee or olive oil over medium heat. Add the cumin seeds and mustard seeds and let them splutter for about 20-30 seconds.

Step 5

Add the chopped onion, green chilies, and garlic to the pan. Sauté until the onion turns golden brown, about 5-7 minutes.

Step 6

Stir in the coriander powder and cook for another 1-2 minutes to release the spices' aroma.

Step 7

Transfer the sautéed mixture into the pot with the cooked lentils. Add the tamarind pulp and mix well. Let the soup simmer for an additional 5 minutes to allow the flavors to meld.

Step 8

Adjust the soup's consistency by adding more water if needed. Taste and adjust the seasoning with more salt, tamarind, or lemon juice for extra tanginess.

Step 9

Garnish with fresh cilantro leaves and serve hot. Khuta Soup pairs beautifully with naan, roti, or even rice.

Nutrition Facts

Serving size	(1845.4g)

Amount per serving	% Daily Value*
Calories	1121.4

Total Fat 31.5g	0%
Saturated Fat 17.9g	0%
Polyunsaturated Fat 0g
Cholesterol 71.7mg	0%
Sodium 2438.4mg	0%
Total Carbohydrate 162.3g	0%
Dietary Fiber 26.5g	0%
Total Sugars 23.6g
Protein 55.2g	0%

Vitamin D 0IU	0%
Calcium 302.6mg	0%
Iron 19.4mg	0%
Potassium 1832.2mg	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: 24.6%

Protein: 19.1%

Carbs: 56.3%