Nut-Free Indian Dal Soup

Warm, comforting, and bursting with bold flavors, this Nut-Free Indian Dal Soup is a wholesome twist on a classic dish. Made with protein-packed split red lentils, aromatic spices like cumin and turmeric, and a zing of fresh lemon juice, this vibrant soup is both hearty and nourishing. Sautéed onions, garlic, and ginger enhance its rich depth, while chopped tomatoes bring a subtle sweetness to balance the heat of chili powder. Perfect for those with nut allergies, this gluten-free, vegan-friendly recipe comes together in under an hour, making it an ideal choice for busy weeknights or cozy family dinners. Serve it hot with fluffy basmati rice or warm naan for a truly satisfying meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup split red lentils
• 4 cups water
• 0.5 teaspoon turmeric powder
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 medium tomatoes, chopped
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon chili powder
• 0.5 cup fresh cilantro, chopped
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the split red lentils thoroughly under running water until the water runs clear. This helps remove excess starch and prevents the lentils from becoming too mushy.

Step 2

In a large pot, bring 4 cups of water to a boil. Add the rinsed lentils and the turmeric powder. Reduce the heat to medium-low and let the lentils simmer uncovered for 15-20 minutes, or until they are soft and mushy.

Step 3

While the lentils are cooking, heat olive oil in a separate large pan over medium heat.

Step 4

Add the cumin seeds and mustard seeds to the oil. Fry them for about 30 seconds, or until they begin to sizzle and pop.

Step 5

Add the chopped onion to the pan and cook for 3-4 minutes until the onion becomes translucent.

Step 6

Stir in the minced garlic and grated ginger and cook for another 2 minutes until fragrant.

Step 7

Add the chopped tomatoes, coriander powder, cumin powder, and chili powder. Cook for 5-7 minutes, stirring occasionally, until the tomatoes are soft and the spices are well combined.

Step 8

Once the lentils are cooked, gently mash them with the back of a ladle or use a whisk to break them apart. This helps thicken the soup consistency.

Step 9

Pour the spice and tomato mixture into the pot with the cooked lentils. Stir well to combine all the ingredients.

Step 10

Season the soup with salt and black pepper. Let it simmer on low heat for another 10 minutes, allowing the flavors to meld together.

Step 11

Stir in the chopped fresh cilantro and lemon juice just before serving to add freshness and a hint of tang.

Step 12

Serve the Nut-Free Indian Dal Soup hot, garnished with extra fresh cilantro if desired. It's perfect with a side of rice or naan.

Nutrition Facts

Serving size	1735.4 grams (1735.4g)

Amount per serving	% Daily Value*
Calories	1160

Total Fat 34.90g	45%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2482mg	108%
Total Carbohydrate 163.90g	60%
Dietary Fiber 33.40g	119%
Total Sugars 17.60g
Protein 60.50g	121%

Vitamin D 0IU	0%
Calcium 363mg	28%
Iron 24mg	135%
Potassium 3160mg	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: 25.9%

Protein: 20.0%

Carbs: 54.1%