Heart-Healthy Indian Dal Soup

Warm, comforting, and packed with flavor, this Heart-Healthy Indian Dal Soup is a nutritious twist on a classic dish. Featuring protein-rich red lentils, fragrant spices like turmeric, cumin, and coriander, and a vibrant medley of vegetables, this recipe is not only delicious but also perfect for anyone mindful of their cardiovascular health. Simmered in low-sodium vegetable broth and finished with a burst of fresh lemon juice and cilantro, this soup is a wholesome way to enjoy authentic Indian flavors in under 45 minutes. Ideal for meal prep or a cozy weeknight dinner, this vegan and gluten-free soup is a satisfying, nourishing option that’s as good for your heart as it is for your taste buds! Perfectly paired with warm naan or a side of brown rice, it’s a must-try for lovers of healthy Indian cuisine.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Coriander powder
• 0.5 teaspoon Ground black pepper
• 1 teaspoon Salt
• 4 cups Low-sodium vegetable broth
• 2 medium Tomatoes, diced
• 2 cups Spinach, chopped
• 1 tablespoon Lemon juice
• 0.25 cup Fresh cilantro, chopped

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until translucent.

Step 3

Add the minced garlic and ginger, and cook for an additional 1-2 minutes until fragrant.

Step 4

Stir in the turmeric powder, ground cumin, coriander powder, and black pepper. Cook for 1 minute to toast the spices.

Step 5

Add the rinsed lentils, low-sodium vegetable broth, diced tomatoes, and salt to the pot. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 20 minutes, or until the lentils are soft and cooked through.

Step 7

Stir in the chopped spinach and cook for another 3 minutes until wilted.

Step 8

Remove the soup from heat and stir in the lemon juice.

Step 9

Garnish with fresh cilantro before serving.

Step 10

Serve hot and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1743 grams (1743.0g)

Amount per serving	% Daily Value*
Calories	574

Total Fat 17.50g	22%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 3059mg	133%
Total Carbohydrate 84.60g	31%
Dietary Fiber 26.40g	94%
Total Sugars 20.20g
Protein 26.80g	54%

Vitamin D 0IU	0%
Calcium 325mg	25%
Iron 16mg	86%
Potassium 3202mg	68%

*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: 26.1%

Protein: 17.8%

Carbs: 56.1%