Based on the flavors of Masoor dal, this humble one lentil soup with garam masala is so delicious and ultra comforting. Keep it simple or add more veggies, protein, or rice. Vegan. Plus 25+ best lentil recipes
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The lentil soup is easy to make and just feels good when you eat it! Clean and hearty, the spices do the magic here, adding so much flavor without the added calories, fat, salt, or sweeteners. Garam Masala is a spicy blend of spices. Many spices commonly used in Indian cooking contain antioxidant properties and are known to activate digestion and reduce inflammation in the body. Add in the nutrient dense lentils and you have a healthy soup that tastes amazing and is good for you! This soup is perfect for doubling up and eating throughout the week; it just gets better with time.
Feel free to add more veggies here: cauliflower, fresh tomatoes, spinach, or whatever inspires you. Make it a meal by serving it with basmati rice.
Other popular and delicious lentil soup inspirations include Instant Pot Mulligatawny (Indian Curry Soup) and Harira: Moroccan Lentil Chickpea Soup.
Ingredients in lentil soup
Notes on ingredients
lenses-here we use brown lentils. Feel free to substitute other lentils and adjust cooking times accordingly.
Garam Masala– a brilliant blend of Indian spices that varies from house to house. Try our easy recipe to make your own garam masala.
fenugreek leaves– adds a nice flavor that is hard to replace. The recipe works well without if you can’t find them.
coconut cream– we garnish each bowl with a dollop. Substitute cream if you like.
See the recipe card below for a full list of ingredients and measurements.
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Frequently asked questions about recipes
You do not need; however, it shortens the cooking time. Soaking can also make the lentils easier to digest.
Any split legume is considered a dal in Indian culture. Dal is the lentil (or bean). Soup is made from dal (or the lentil).
Fresh spices are a highly concentrated food source packed with antibacterial and anti-inflammatory properties and rich in antioxidants. Spices are known to activate digestion and reduce inflammation in the body.
I hope you like it!
~ Tonia
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Description
Based on the flavors of Masoor dal, this humble one lentil soup is so delicious and ultra soothing. Keep it simple or add more veggies, protein, or rice.
- Soak lentils in water for 30 minutes or up to a couple of hours. This is an optional step that allows the lentils to cook faster.
- Using a mortar and pestle, mash the peeled garlic cloves and ginger into a paste (alternatively, chop super fine).
- Sauté onions in coconut oil until soft and caramelized, about 10 minutes. Add the cumin, celery, and carrot and stir for a few more minutes. Add garlic ginger paste and stir for 2-3 minutes. Add tomato puree, garam masala, turmeric, fenugreek leaves, cayenne pepper, salt, pepper. Stir until blended.
- Add lentils and broth. Simmer for 30-40 minutes once the lentils have been soaked, and an hour or more until tender. (See Notes.)
- Drizzle each bowl with coconut cream (you can just whisk it throughout the pot if you prefer) and garnish with fresh cilantro.
Remarks
Lentil soup will keep in a sealed container in the refrigerator for 4 days.
It freezes excellently, eat within 3 months for optimal taste.
The cooking time of lentils is highly dependent on quality and freshness. Cooking times may vary!
Nourishment
- Serving size: 1 & 1/2 cups
- Calories: 308
- Sugar: 8 g
- Sodium: 910.4 mg
- Fat: 7.7g
- Saturated Fatty Acids: 5.8 g
- Carbohydrates: 46 g
- Fiber: 8.1g
- Protein: 13.8g
- Cholesterol: 0 mg
Keywords: Lentil Soup, Indian Lentil Soup,