Dal-Inspired Red Lentil Soup
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 1 cup red lentils
  • 6 cups vegetable stock or part stock and part water, divided (I used 4 c. stock and 2 c. water)
  • 8 oz. fresh tomatoes, chopped
  • 1 cup carrots, diced
  • 1 cup celery, chopped (several stalks)
  • 3 small red chilis, minced (I used Thai chilis)
  • 1 cinnamon stick
  • ½ tsp. turmeric
  • 2 tsp. ground cumin
  • 2 tsp. ground coriander
  • several grinds black pepper
  • 1½ tsp. salt or to taste
  • 3 T extra-virgin olive oil, divided
  • 1 Tbsp. black mustard seed
  • 15 curry leaves
  • 1 cup onion, chopped(1/2 large)
  • 1 Tbsp. ginger, minced
  • 1 Tbsp garlic, minced (from about 2 medium cloves)
  • 3 Tbsp. fresh cilantro, minced
  • ½ cup of plain yogurt (dairy or non-dairy, coconut yogurt would be a good non-dairy choice)
  1. Combine lentils, five cups of the stock or stock and water, the tomatoes, carrots, celery, minced red chilies, cinnamon stick and other spices in a large pot, bring to a boil and then simmer.
  2. Meanwhile, heat 1 Tbsp. of the olive oil in a medium sized pan. Add curry leaves and black mustard seeds and stir until the mustard seeds pop, about 10 seconds.
  3. Scrape the mustard seeds and curry leaves out of the pan and add them to the soup.
  4. Heat remaining 2 Tbsp. of olive oil in the pan. Add the onions and ginger and and saute for 5-7 minutes until softened.
  5. Add the garlic and sauté for another couple of minutes.
  6. Add ingredients from pan to the soup. Rinse the pan with a cup of water and add it to the soup to pick up the rest of the flavor.
  7. (If you have time, you can do this recipe all in one large pot. I just start the onions, ginger and spices in a separate pan to save 10 minutes.)
  8. Simmer for about half an hour until the lentils are soft and the flavors are melding.
  9. Add salt and pepper to taste.
  10. Serve with a dollop of yogurt and minced cilantro as garnishes.
Recipe by Fit and Fed at http://fitandfed.net/2014/01/18/dal-inspired-red-lentil-soup/