Indian Main Courses
Turmeric Spinach Golden Lentil Dal – Red Lentil Soup
Turmeric Spinach Golden Lentil Dal – Red Lentil Soup. Easy Lentil Soup with turmeric and greens. No garlic no onion…
- Ready 30 minutes
- Serves 2
- Prep 10 minutes
- Cook 20 minutes
This easy dal comes together in minutes. I use nigella and fenugreek seeds to add the onion-garlic flavor profile so this soup is great for anyone avoiding alliums. Add veggies and baby greens of choice and let it simmer. Serve as soup with crackers or papadums or over cooked basmati rice or other grains.
Temper the whole spices in oil. Once the spices start to pop or change color considerably, add turmeric and mix in. Add the lentils and water and cook until done to preference. Fold in spinach or greens of choice. Add veggies of choice and add in some fresh turmeric!
If you don’t have nigella and fenugreek seeds, add 1/4 cup onion and 3 cloves of garlic after step 2 , and cook for 3 to 4 minutes or until translucent. The dal can also be made with just mustard seeds, cumin seeds and some garam masala.
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More Easy Dals and Soups from the blog
- Turkish Lentil Soup
- Mushroom Chickpea Soup
- Curried butternut squash soup
- Mango Toor Dal
- Lentil Brown Rice Soup
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Recipe
Golden Red Lentil Dal (Turmeric Spinach Dal)
This golden red lentil dal gets its vibrant color from turmeric! It's an easy lentil soup with greens that's perfect for a weeknight dinner. (gluten-free, nut-free, and soy-free)
- Serves 2
- Prep 10 minutes
- Cook 20 minutes
- Total 30 minutes
Ingredients
- 1/2 cup red lentils (washed and drained well)
- 1 teaspoon oil
- 1/2 teaspoon mustard seeds
- 1/3 teaspoon cumin seeds
- 1/3 teaspoon nigella seeds
- 1/8 teaspoon fennel seeds (optional)
- 1/8 teaspoon fenugreek seeds
- 1/2 teaspoon or more ground turmeric
- 1/3 teaspoon or more cayenne
- 2/3 teaspoon salt or more
- 2 1/2 cups of water
- 1 cup chopped or baby spinach (or quick cooking baby greens)
Instructions
- 1
Wash the lentils and drain and keep aside.
- 2
Heat oil in a saucepan over medium heat. When the oil is hot, add the whole spices in the order, Mix and let them start to pop.
- 3
Add turmeric and cayenne and give it a quick mix. Add the washed and drained lentils, mix and roast for a minute. At this point, you can add in finely chopped veggies of choice.
- 4
Add water and salt and mix in. Partially cover and cook for 15 to 20 minutes or until lentils are cooked to preference.
- 5
Fold in the spinach or baby greens. Taste and adjust salt and heat. Simmer for 2 minutes or so. You can also add in 1 chopped tomato at this point or some non-dairy yogurt to make your red lentil dal creamy. Serve as soup or over rice.
Notes
Variation: Add a 1/2 teaspoon fresh turmeric, peeled and grated, when you add the spinach. If you don't have nigella and fenugreek seeds, add 1/4 cup onion and 3 cloves of garlic after step 2, and cook for 3 to 4 minutes or until translucent. Nutritional information based on one serving.
Nutrition
- Calories193 kcal
- Carbohydrates28 g
- Protein12 g
- Fat3 g
- Sodium176 mg
- Potassium513 mg
- Fiber14 g
- Sugar1 g
- Vitamin A1530 IU
- Vitamin C6.2 mg
- Calcium49 mg
- Iron4.3 mg
