Vegan Indian Dal Soup

Warm, nourishing, and brimming with fragrant spices, this Vegan Indian Dal Soup is a wholesome, plant-based delight that will tantalize your taste buds. Made with protein-packed red lentils, earthy turmeric, and vibrant garam masala, this soup offers a symphony of bold and authentic Indian flavors. Fresh ginger and garlic provide a robust foundation, while chopped spinach adds a bright, nutritious touch. Finished with a squeeze of fresh lime and a garnish of fragrant cilantro, this simple yet hearty soup is the ultimate comfort food. Perfect for weeknights, it comes together in under an hour, yielding a satisfying and flavorful meal that's both gluten-free and vegan.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

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

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear and set aside.

Step 2

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

Step 3

Add the minced garlic and grated ginger, stir well, and sauté for an additional 2 minutes until fragrant.

Step 4

Add the turmeric powder, ground cumin, ground coriander, garam masala, and cayenne pepper. Stir for another 1 minute to allow the spices to toast lightly.

Step 5

Add the diced tomatoes and cook for 2-3 minutes, allowing them to soften.

Step 6

Stir in the rinsed red lentils, water, and vegetable broth. Increase the heat to high and bring to a boil, then reduce the heat to low, cover, and let simmer for 25 minutes, or until the lentils are tender.

Step 7

Season the soup with salt and black pepper. Adjust seasoning to taste.

Step 8

Stir in the chopped spinach leaves and cook for an additional 3-5 minutes, until the spinach is wilted and tender.

Step 9

Add the juice of one lime and stir well.

Step 10

Serve hot, garnished with chopped cilantro.

Nutrition Facts

Serving size	(2750.5g)

Amount per serving	% Daily Value*
Calories	908.6

Total Fat 26.4g	0%
Saturated Fat 13.7g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 5032.3mg	0%
Total Carbohydrate 139.7g	0%
Dietary Fiber 41.7g	0%
Total Sugars 31.7g
Protein 44.5g	0%

Vitamin D 0IU	0%
Calcium 564.9mg	0%
Iron 22.3mg	0%
Potassium 4158.0mg	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: 24.4%

Protein: 18.3%

Carbs: 57.3%