Soy-Free Indian Dal Soup

Warm, comforting, and packed with flavor, this Soy-Free Indian Dal Soup is a wholesome twist on a classic Indian dish. Made with protein-rich red lentils, aromatic spices like cumin, ground coriander, and vibrant garam masala, this soup is naturally gluten-free, dairy-optional, and perfect for those avoiding soy. A base of golden sautéed onions, garlic, and ginger is complemented by the freshness of chopped tomatoes and a bright finish of cilantro and lemon juice, creating a beautifully balanced bowl of goodness. Ready in under an hour, this easy-to-make soup is perfect for weeknight dinners or meal prepping. Serve it with rice or naan for a satisfying, plant-based meal.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, chopped
• 3 Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 2 medium Tomatoes, chopped
• 1 teaspoon Ground coriander
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Chili powder (optional)
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear to remove any dirt or excess starch.

Step 2

In a large pot, combine the rinsed red lentils with 4 cups of water and bring to a boil over high heat.

Step 3

Reduce the heat to low, add turmeric powder and salt, and let the lentils simmer uncovered for about 20 minutes or until they are tender and mushy. Stir occasionally and skim off any foam.

Step 4

While the lentils are cooking, heat ghee or vegetable oil in a separate pan over medium heat.

Step 5

Add cumin seeds and mustard seeds to the pan. Cook until the mustard seeds begin to pop.

Step 6

Stir in the chopped onion and sauté until it becomes golden brown, about 5 minutes.

Step 7

Add minced garlic and grated ginger, cooking until fragrant, about 1 minute.

Step 8

Introduce the chopped tomatoes to the pan. Cook until they soften and break down, approximately 5 minutes.

Step 9

Add ground coriander, garam masala, and optional chili powder, stirring to combine and cook for another 2 minutes.

Step 10

Once the lentils are cooked, pour the sautéed mixture into the lentil pot. Stir well to combine all ingredients.

Step 11

Allow the soup to simmer together for another 10 minutes to blend the flavors.

Step 12

Remove from heat and stir in the fresh cilantro and lemon juice.

Step 13

Serve the dal soup hot, optionally garnished with additional cilantro leaves.

Nutrition Facts

Serving size	(1571.5g)

Amount per serving	% Daily Value*
Calories	616.5

Total Fat 31.6g	0%
Saturated Fat 17.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 71.7mg	0%
Sodium 2420.5mg	0%
Total Carbohydrate 67.2g	0%
Dietary Fiber 22.6g	0%
Total Sugars 14.9g
Protein 22.8g	0%

Vitamin D 0IU	0%
Calcium 218.4mg	0%
Iron 11.7mg	0%
Potassium 1654.8mg	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: 44.1%

Protein: 14.2%

Carbs: 41.7%