Red Lentil Dahl Soup Recipe

Red Lentil Dahl Soup Recipe

Red lentils are unique in that they cook a bit faster than regular brown or green lentils and offer up a creamier texture. Lentils are one of my favorite legumes as they are low in calories, rich in iron and folate and an excellent source of protein. They pack health-promoting polyphenols and may reduce several heart disease risk factors.

This vegan red lentil soup recipe can be ready in about 30 minutes. Masoor Dal is a classic Indian red lentil soup. Lentils are an everyday staple throughout India, an especially important staple for those regions that enjoy a predominantly vegetarian diet. My version is a bit less involved than the traditional version, but just as tasty!

You Will Need:

  • 1 yellow onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 2 tbsp cumin seeds (use powder if you don’t have seeds)
  • 2 tsp coriander
  • 1 tsp turmeric
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 cups red lentils
  • 2 tbsp vegetable oil
  • 4 cups vegetable broth
  • 4-5 medium tomatoes, quartered
  • 1 cup flat leaf parsley OR cilantro (if you like cilantro!)

In a large soup stock pot, add vegetable oil and saute cumin seeds with onion. Brown both and add in other spices, salt, and garlic.

Wash lentils and add to soup pot with broth.  Simmer on medium occasionally stirring. Add in tomatoes and set the temperature to low and simmer another 20 minutes

Continue to add water to keep soup loose. Add in flat leave parsley or cilantro in the last 5  minutes of simmering. You want to serve the soup with the greens still green!


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