Gluten-Free Indian Dal Soup

Warm your soul with this hearty and flavorful Gluten-Free Indian Dal Soup, a vibrant dish that's perfect for cozy nights or a wholesome lunch. Made with protein-packed red lentils, aromatic spices like turmeric, cumin, and garam masala, and creamy coconut milk, this bowl of goodness is both nourishing and naturally gluten-free. The soup is beautifully layered with sautéed onions, garlic, fresh ginger, and a burst of freshness from chopped cilantro and a squeeze of lime. Quick to prepare in under an hour, this recipe delivers authentic Indian flavors while being an easy, one-pot meal. Serve it with lime wedges for a zesty finish and enjoy a comforting, gluten-free delight that’s perfect for any occasion!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Red Lentils
• 4 cups Water
• 2 tablespoons Vegetable Oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, freshly grated
• 1 teaspoon Turmeric Powder
• 1 teaspoon Cumin Seeds
• 1 teaspoon Mustard Seeds
• 1 teaspoon Coriander Powder
• 1 teaspoon Garam Masala
• 1 medium Tomato, chopped
• 1 cup Coconut Milk
• 1 teaspoon Salt
• 2 tablespoons Cilantro leaves, chopped
• 1 large Lime, cut into wedges

Directions

Step 1

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

Step 2

In a large pot, heat the vegetable oil over medium heat. Add the cumin seeds and mustard seeds. Sauté until they start to crackle.

Step 3

Add the chopped onion and cook until it becomes translucent, about 5 minutes.

Step 4

Stir in the minced garlic and grated ginger. Sauté for another 1-2 minutes until fragrant.

Step 5

Add the turmeric powder, coriander powder, and garam masala. Stir well to combine and cook for 1 minute.

Step 6

Add the chopped tomato and cook until it softens, about 3-4 minutes.

Step 7

Add the rinsed lentils and water to the pot. Bring to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, stirring occasionally, until the lentils are cooked and tender.

Step 8

Pour in the coconut milk and add salt to taste. Stir well and let it simmer for an additional 5 minutes.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Garnish with fresh chopped cilantro before serving.

Step 11

Serve hot with lime wedges on the side for squeezing over the soup before eating.

Nutrition Facts

Serving size	1755 grams (1755.0g)

Amount per serving	% Daily Value*
Calories	686

Total Fat 30.70g	39%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 2457mg	107%
Total Carbohydrate 91.80g	33%
Dietary Fiber 23.60g	84%
Total Sugars 29.80g
Protein 22.80g	46%

Vitamin D 0IU	0%
Calcium 254mg	20%
Iron 13mg	73%
Potassium 1686mg	36%

*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: 37.6%

Protein: 12.4%

Carbs: 50.0%