Indian Vegetable Lentil Soup

Warm, hearty, and bursting with bold spices, this Indian Vegetable Lentil Soup is a soul-soothing comfort food that effortlessly combines nutrition with irresistible flavor. Made with protein-rich red lentils (masoor dal), hearty vegetables like carrots, potatoes, and spinach, and a fragrant blend of cumin, turmeric, garam masala, and ground coriander, this soup is a wholesome, one-pot meal that’s perfect for chilly evenings. Simmered in vegetable or chicken stock and finished with a zesty splash of lemon juice, it’s a vibrant, vegan-friendly dish that’s both satisfying and easy to prepare in under an hour. Serve this luscious lentil soup with fresh cilantro garnish and warm naan or crusty bread for a meal that’s as nourishing as it is delicious. Ideal for a weeknight family dinner or meal prepping, this recipe is a flavorful way to incorporate Indian spices and plant-based ingredients into your diet.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 1 medium Carrot, diced
• 1 medium Potato, diced
• 1 medium Tomato, chopped
• 1 cup Spinach, chopped
• 1 medium Onion, finely chopped
• 3 large Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 0.25 teaspoon Red chili powder
• 6 cups Vegetable or chicken stock
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro, chopped
• 2 tablespoons Vegetable oil or ghee

Directions

Step 1

Rinse the red lentils 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 cumin seeds and toast them for 30 seconds until aromatic.

Step 4

Stir in the chopped onion, and sauté for 4-5 minutes until softened and lightly golden.

Step 5

Add the minced garlic and grated ginger, and cook for another 1-2 minutes, stirring frequently.

Step 6

Mix in the turmeric powder, ground coriander, garam masala, and red chili powder. Cook for 30 seconds to bloom the spices.

Step 7

Add the diced carrot, potato, and chopped tomato. Stir until the vegetables are well coated with the spices.

Step 8

Pour in the vegetable or chicken stock and add the washed red lentils.

Step 9

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20-25 minutes, stirring occasionally, until the lentils and vegetables are tender.

Step 10

Add the chopped spinach during the last 5 minutes of cooking. Stir to combine.

Step 11

Season the soup with salt and black pepper to taste.

Step 12

Turn off the heat and stir in the lemon juice.

Step 13

Garnish with chopped cilantro before serving. Serve hot with naan or crusty bread for a complete meal.

Nutrition Facts

Serving size	2275.3 grams (2275.3g)

Amount per serving	% Daily Value*
Calories	888

Total Fat 33.60g	43%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 7645mg	332%
Total Carbohydrate 119.20g	43%
Dietary Fiber 29.80g	106%
Total Sugars 19.10g
Protein 37.10g	74%

Vitamin D 0IU	0%
Calcium 336mg	26%
Iron 17mg	94%
Potassium 3155mg	67%

*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: 32.6%

Protein: 16.0%

Carbs: 51.4%