Lentil Soup Recipe | healthy dal soup | Soup For weight loss | Chef Ashok
Recipe Information
Dal Soup
Cultural Context
Dal soup is a staple in Indian cuisine, often enjoyed for its comforting qualities and nutritional benefits. It is commonly served with rice or bread and is a popular choice for both everyday meals and special occasions. The dish showcases the versatility of lentils, which are a key protein source in vegetarian diets across South Asia.
lentils
🥗Healthier: split red lentils
💰Cheaper: yellow split peas
Both alternatives are nutritious and budget-friendly.
onion
🥗Healthier: red onion
💰Cheaper: green onion
Red onion has more antioxidants, while green onion is often cheaper.
spices
🥗Healthier: fresh herbs
💰Cheaper: dried herbs
Fresh herbs can enhance flavor without added calories, while dried herbs are often less expensive.
Rinse the lentils under cold water until the water runs clear.
Soak the lentils for 20-25 minutes.
Chop the onion, carrot, and ginger; crush the garlic.
In a pot, heat 1 teaspoon of olive oil and add 2 bay leaves and chopped onion and garlic; sauté until fragrant.
Add chopped vegetables (carrot and broccoli) to the pot and cook until the raw taste is gone.
Add the soaked lentils to the pot, drain the soaking water first.
Stir the lentils for 1.5 to 2 minutes on high heat to enhance flavor.
Add 1 teaspoon of turmeric powder and salt to taste; mix well.
Pour in 7-8 cups of water and mix quickly to prevent the lentils from sticking.
Cover the pot and boil for 4-5 minutes, skimming off any foam that forms on top.
Mash the lentils to a smooth consistency and strain to remove solid pieces.
In a separate pan, heat oil and sauté additional chopped vegetables until slightly cooked.
Combine the sautéed vegetables with the strained lentil soup; adjust consistency with water if too thick.
Add salt and freshly ground black pepper to taste; boil for a few more minutes.
Finish with a squeeze of lemon juice before serving.
Cooking Techniques
Equipment Needed
Spice Level:
🌶️🌶️🌶️Dietary
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