Indian Lentils and Rice Soup

Warm, hearty, and bursting with the vibrant flavors of India, this Indian Lentils and Rice Soup is the perfect comfort food. Made with protein-packed red lentils (masoor dal) and fragrant basmati rice, this one-pot recipe is infused with aromatic spices like turmeric, cumin, and garam masala, which are gently toasted to release their full potential. Fresh ginger, garlic, and crushed tomatoes add a rich depth of flavor, while a handful of chopped spinach brings color and nutrition to the dish. A squeeze of lemon juice and a sprinkle of fresh cilantro elevate every spoonful, making this soup a wholesome, satisfying meal ideal for busy weeknights or cozy gatherings. Ready in under an hour, this simple yet flavorful recipe is perfect for those seeking healthy and comforting vegetarian or vegan meals.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 0.5 cup Basmati rice
• 2 tablespoons Vegetable oil or ghee
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, minced
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Garam masala
• 1 cup Crushed tomatoes
• 6 cups Vegetable broth
• 2 cups Fresh spinach, chopped
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

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

Step 2

Heat the vegetable oil or ghee in a large pot over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes until soft and golden.

Step 4

Stir in the minced garlic and ginger, cooking for another minute until fragrant.

Step 5

Add the turmeric powder, cumin, and garam masala. Stir well to toast the spices for about 30 seconds.

Step 6

Mix in the crushed tomatoes and cook for 2-3 minutes, stirring occasionally.

Step 7

Add the rinsed lentils and rice to the pot and stir to coat with the spice mixture.

Step 8

Pour in the vegetable broth, bring to a boil, and then reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally, until the lentils and rice are tender.

Step 9

Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted.

Step 10

Add the salt, black pepper, fresh cilantro, and lemon juice. Stir well and adjust seasoning to taste.

Step 11

Serve the soup hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	2249.5 grams (2249.5g)

Amount per serving	% Daily Value*
Calories	1303

Total Fat 42.80g	55%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 4.30g
Cholesterol 0mg	0%
Sodium 5852mg	254%
Total Carbohydrate 188.30g	68%
Dietary Fiber 43.30g	155%
Total Sugars 37.30g
Protein 55.30g	111%

Vitamin D 0IU	0%
Calcium 494mg	38%
Iron 25mg	137%
Potassium 4864mg	103%

*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: 28.3%

Protein: 16.3%

Carbs: 55.4%