A hearty and flavorful Punjabi-style red lentil soup made with aromatic spices, onions, tomatoes, and fresh herbs. Perfect comfort food served with naan or rice.
indian
punjabi
Nutrition
High in plant-based protein and fiber from red lentils with beneficial antioxidants from spices and tomatoes
| Calories | 300 kcal |
| Energy | 1255 kJ |
| Protein | 12 g |
| Total Fat | 8 g |
| Saturated Fat | 5 g |
| Trans Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Carbohydrate | 45 g |
| Sugars | 6 g |
| Dietary Fibre | 9 g |
| Sodium | 300 mg |
*per serving
This information is AI-estimated. For the most accurate details, please rely on product packaging. Always consult your doctor for professional dietary advice.
dinnercurrysouplunchveganvegetarianmeal prepmain courseone potpressure cooker
Punjabi Style Red Lentil Soup (Masoor Dal Soup)
Plant Based And Broke (Aly Michell)
4
servings
0
per serve
0
minutes
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Ingredients
Equipment
Pressure cooker
Large pan
Potato Masher
Spatula
Bowl
Instructions
1
Cook the Lentils
Place the red lentils in a bowl and rinse several times until the water runs clear. Check for any small rocks or stones that could be in the lentils, and discard them.
Place the red lentils in a bowl and rinse several times until the water runs clear. Check for any small rocks or stones that could be in the lentils, and discard them.
2
Drain, then transfer the lentils to a pressure cooker with 3.5 cups of water and a pinch of salt.
3
Cook on high pressure for 3 minutes, then let it release pressure naturally.
4
Make the Vegetable Mix
While the lentils are cooking, heat oil in a large pan over medium heat. Once hot, add the cumin seeds and sauté for about 10 seconds, just until fragrant.
While the lentils are cooking, heat oil in a large pan over medium heat. Once hot, add the cumin seeds and sauté for about 10 seconds, just until fragrant.
5
Add the chopped onion and cook for about 8 minutes, until soft and tender. Stir in the ginger and garlic. Cook for 1 more minute.
6
Add chopped tomatoes, garam masala, coriander powder, turmeric, and salt. Cook for 3–5 minutes, until tomatoes are soft and begin to break down. Mash the mixture slightly with a spatula or potato masher. If it sticks, add a splash of water.
7
Combine and Finish
Stir the onion-tomato mixture into the cooked lentils. Simmer everything together for about 5 minutes, stirring occasionally.
Stir the onion-tomato mixture into the cooked lentils. Simmer everything together for about 5 minutes, stirring occasionally.
8
Taste and adjust salt as needed. Add a small dollop of coconut oil (optional), chopped cilantro, and a squeeze of lime juice. Serve hot with naan, roti, or rice.
Punjabi Style Red Lentil Soup (Masoor Dal Soup)
Plant Based And Broke (Aly Michell)
4
servings
0
per serve
0
minutes
A hearty and flavorful Punjabi-style red lentil soup made with aromatic spices, onions, tomatoes, and fresh herbs. Perfect comfort food served with naan or rice.
indian
punjabi
Login to save this recipe to your collection, create meal plans, manage your grocery lists, and convert or scale ingredients with the step-by-step cooking assistant.
Get started
Ingredients
Equipment
Pressure cooker
Large pan
Potato Masher
Spatula
Bowl
Instructions
1
Cook the Lentils
Place the red lentils in a bowl and rinse several times until the water runs clear. Check for any small rocks or stones that could be in the lentils, and discard them.
Place the red lentils in a bowl and rinse several times until the water runs clear. Check for any small rocks or stones that could be in the lentils, and discard them.
2
Drain, then transfer the lentils to a pressure cooker with 3.5 cups of water and a pinch of salt.
3
Cook on high pressure for 3 minutes, then let it release pressure naturally.
4
Make the Vegetable Mix
While the lentils are cooking, heat oil in a large pan over medium heat. Once hot, add the cumin seeds and sauté for about 10 seconds, just until fragrant.
While the lentils are cooking, heat oil in a large pan over medium heat. Once hot, add the cumin seeds and sauté for about 10 seconds, just until fragrant.
5
Add the chopped onion and cook for about 8 minutes, until soft and tender. Stir in the ginger and garlic. Cook for 1 more minute.
6
Add chopped tomatoes, garam masala, coriander powder, turmeric, and salt. Cook for 3–5 minutes, until tomatoes are soft and begin to break down. Mash the mixture slightly with a spatula or potato masher. If it sticks, add a splash of water.
7
Combine and Finish
Stir the onion-tomato mixture into the cooked lentils. Simmer everything together for about 5 minutes, stirring occasionally.
Stir the onion-tomato mixture into the cooked lentils. Simmer everything together for about 5 minutes, stirring occasionally.
8
Taste and adjust salt as needed. Add a small dollop of coconut oil (optional), chopped cilantro, and a squeeze of lime juice. Serve hot with naan, roti, or rice.
dinnercurrysouplunchveganvegetarianmeal prepmain courseone potpressure cooker
Nutrition
High in plant-based protein and fiber from red lentils with beneficial antioxidants from spices and tomatoes
| Calories | 300 kcal |
| Energy | 1255 kJ |
| Protein | 12 g |
| Total Fat | 8 g |
| Saturated Fat | 5 g |
| Trans Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Carbohydrate | 45 g |
| Sugars | 6 g |
| Dietary Fibre | 9 g |
| Sodium | 300 mg |
*per serving
This information is AI-estimated. For the most accurate details, please rely on product packaging. Always consult your doctor for professional dietary advice.
