Indian Style Red Lentil Soup

Warm your soul with this comforting Indian Style Red Lentil Soup, a vibrant, nutrient-packed dish bursting with bold flavors and fragrant spices. This one-pot recipe combines creamy red lentils (masoor dal) with sautéed onions, garlic, and ginger, layered with aromatic spices like turmeric, cumin, and coriander for a tantalizing depth. A touch of optional coconut milk adds luscious creaminess, while fresh cilantro and a squeeze of lemon juice provide a zesty finish. Perfect for a quick 30-minute dinner or meal prep, this hearty vegan and gluten-free soup pairs beautifully with warm naan or fluffy basmati rice. Whether you're craving a cozy weeknight meal or seeking a nourishing, plant-based option, this savory Indian-inspired dish will satisfy every bite.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor dal)
• 4 cups water
• 2 tablespoons coconut oil or ghee
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground paprika
• 1 teaspoon cumin seeds
• 2 medium tomatoes, finely chopped
• 2 cups vegetable stock
• 0.5 cup coconut milk (optional)
• 2 tablespoons lemon juice
• 0.25 cup fresh cilantro, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

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

Step 2

In a large pot, heat the coconut oil or ghee over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant.

Step 3

Add the chopped onion and sauté for 4-5 minutes until translucent.

Step 4

Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.

Step 5

Add the ground turmeric, cumin, coriander, and paprika. Stir well to coat the onions in the spices.

Step 6

Add the chopped tomatoes and cook for about 5 minutes, stirring occasionally, until the tomatoes break down and become soft.

Step 7

Stir in the rinsed red lentils, water, vegetable stock, and salt. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.

Step 8

If using, add coconut milk during the last 5 minutes of cooking to enhance the creaminess.

Step 9

Taste and adjust seasoning with additional salt and pepper if needed.

Step 10

Once the lentils are fully cooked and soft, use an immersion blender to puree the soup for a silky texture, or leave it chunky if preferred.

Step 11

Stir in the lemon juice and sprinkle with chopped cilantro right before serving.

Step 12

Serve hot, accompanied by warm naan bread or rice if desired.

Nutrition Facts

Serving size	2258.4 grams (2258.4g)

Amount per serving	% Daily Value*
Calories	1091

Total Fat 64.30g	82%
Saturated Fat 49.80g	249%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 3575mg	155%
Total Carbohydrate 112.20g	41%
Dietary Fiber 34.10g	122%
Total Sugars 27.20g
Protein 36.10g	72%

Vitamin D 0IU	0%
Calcium 352mg	27%
Iron 22mg	121%
Potassium 3077mg	65%

*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: 49.4%

Protein: 12.3%

Carbs: 38.3%