Dal Soup

August 21st, 2011 by Erin Gennow


Dal Soup

Adapted from The Healthiest Meals on Earth by Jonny Bowden

This is fairly simple and quick soup with a lot of flavor from all the spices.  It’s also great for leftovers, since the spices have even more time to meld.

Prep Time: 10 minutes

Cook Time: 30-35 minutes

Serving Size: 6


2 tablespoons extra virgin olive oil

1 red onion, finely chopped

4 tablespoons fresh ginger, peeled and grated

5 cloves garlic, peeled and minced

3 cups vegetable broth, or water

1 cup dried red lentils, rinsed and drained

1 teaspoon ground turmeric

2 teaspoons ghee (clarified butter)

1 teaspoon cumin seeds

½ teaspoon cayenne pepper

¾ cup fresh cilantro, chopped

3 tomatoes, seeded and diced

Sea salt to taste


Heat 2 tablespoons extra virgin olive oil in a 4 quart sized saucepan over medium heat.  When the oil is hot add in the chopped red onion and sauté until soft and translucent, about 5 minutes.  When the onion is soft add the 4 tablespoons of fresh grated ginger and half of the minced garlic.  Sauté for another 2 minutes, stirring occasionally.

Add in the 3 cups of vegetable broth or water, 1 cup dried red lentils, and 1 teaspoon ground turmeric.  Stir to combine everything.  Turn the heat to high and bring to a boil.  Once the mixture reaches a boil, reduce the heat so the lentils simmer.  Simmer for about 15 minutes, stirring occasionally.

Add the 2 teaspoons ghee to a skillet over medium heat until melted.  Add the 1 teaspoon cumin seeds and ½ teaspoon cayenne pepper to the ghee.  Sauté the spices in the ghee for a couple minutes, stirring.  Add second half of the minced garlic and sauté for another 2 minutes.

When the lentils have cooked for 15 minutes, add in the ghee/spice/garlic mixture and stir the lentils to combine.

Add the 3 diced tomatoes to the lentils.  Add salt to taste.  Cook for another 8 to 10 minutes, stirring occasionally.

Serve the dal in bowls garnished with fresh, chopped cilantro.

A year ago on The Daily Morsel


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