Red Lentil Dahl Soup
Ginny McMeans
Published:
February 3, 2016
Last Modified:
August 13, 2025
Red Lentil Dahl Soup is easy to make with a couple of unusual steps to complete this flavorful and satisfying soup. It’s a great dinner or lunch that has so many great spices.
Dahl, dhal, daal, dal – any way you spell it this is a wonderful standard dish in Indian cuisine.
Since it’s not our typical soup in the western world you just might be thrilled to be able to add it to your list of great homemade soups.
I once heard that if you could make a great soup from scratch then you are a good cook. That is a good enough reason to try out this recipe, don’t you think?
Find out how easy it is to be a good cook.
The fun is in the ingredients and the way everything comes together in one pot.
Traditionally Red Lentil Dahl Soup is served with naan bread, but hey, homemade rolls are a good thing too. I tear the bread and dunk. So so good.
Ingredients
- Red lentils are sturdier than brown lentils.
- Vegetable broth adds flavorful liquid for the soup.
- Coconut oil is a nice base for sauteeing.
- Cumin seeds are also unusual but give more of a tasty kick.
- Black mustard seeds have a wonderful tangy flavor.
- Hot green chili has a little texture and heat.
- Onion is the best base for so many recipes. They cook up sweet and taste great.
- Ginger root is another spicy flavor but closer to cinnamon in taste.
- Ground coriander is mildly sweet with a nutty aroma.
- Turmeric one of the best spices out there and adds flavor, health benefits, and a golden color.
- Cayenne pepper is hot in taste so it is used sparingly.
- Tomato is fresh and juicy and adds flavor along with texture.
- Coconut milk is creamy and blends all of the spices together.
- Salt goes a long way for seasoning with just a small amount.
Can you freeze red lentil dahl soup?
This freezes really well if you only use vegetable broth in the recipe and not the coconut milk towards the end of the instructions.
Just substitute the vegetable broth for the coconut milk.
Freezes for up to 3 months.
Step-by-Step Instructions
- Fry the seeds. Heat olive oil in a skillet over medium-high heat. Add cumin seeds and mustard seeds and cook briefly, stirring constantly. Within a few seconds, they will begin to pop and sizzle
- Sauté vegetables. Add diced onions and green chili. Saute over medium heat, stirring often, for about 10 minutes until the onions are translucent.
- Add spices. Add fresh ginger, ground coriander, turmeric, and cayenne pepper. Stir well to make sure the spices are evenly distributed. Cook just to heat through about 30 seconds to 1 minute.
- Add tomato. Stir in a diced tomato along with its juices, and cook for about 5 minutes. Remove the skillet from the heat and set aside.
- Cook lentils. Wash and drain the red lentils with cold water, then add them to a medium-sized saucepan over medium-high heat. Add vegetable broth and bring to a boil. Reduce the heat to low-medium, cover, and cook for 20 to 23 minutes. The lentils should be tender, but taste them to make sure. You can let them cook longer if needed.
- Mix the soup. Once the lentils are cooked, add the skillet-cooked vegetables + spices to the pot of lentils and broth.
- Add coconut milk. Stir in the coconut milk, season with salt, and heat the soup through.
- Garnish and serve. Serve your dahl soup hot with a garnish of cilantro (or parsley) and paprika!
Watch Us Make Red Lentil Dahl Soup
Red Lentil Dahl Soup Recipe
Red Lentil Dahl Soup is easy to make with a couple of unusual steps to complete this flavorful and satisfying soup
Ingredients
- 1 tablespoon coconut oil
- 1 teaspoon cumin seeds
- 1/2 teaspoon black mustard seeds
- 1/2 cup onion – finely diced
- 1 hot green chili – finely chopped, discard seeds
- 1 teaspoon ginger root – fresh, finely diced
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper – optional and you can use more if you like
- 1 large tomato – diced small
- 1 1/2 cups red lentils
- 3 cups vegetable broth
- 1/2 cup coconut milk – you could add more broth instead
- 1 teaspoon sea salt
Instructions
- Heat the olive oil in a skillet over medium-high heat. Add cumin seeds and mustard seeds and cook briefly, stirring constantly. Within a few seconds, they will begin to pop and sizzle
- Add the diced onions and green chili. Saute, stirring often, for about 10 minutes until the onions are translucent.
- Stir in the fresh ginger, ground coriander, turmeric, and cayenne pepper. Cook just to heat through about 30 seconds to 1 minute.
- Stir in the diced tomato along with its juices, and cook for about 5 minutes. Remove the skillet from the heat and set aside.
- Wash and drain the red lentils with cold water, then add them to a medium-sized saucepan over medium-high heat. Add vegetable broth and bring to a boil. Reduce the heat to low-medium, cover, and cook for 20 to 23 minutes. The lentils should be tender, but taste them to make sure. Cook longer if needed.
- Once the lentils are cooked, add the skillet-cooked vegetables + spices to the pot of lentils and broth.
- Stir in the coconut milk, season with salt, and heat the soup through.
- Serve your dahl soup hot with a garnish of cilantro (or parsley) and paprika!
Video
Notes
Dahl soup is a rich hearty soup made with lentils, vegetables, spices, and herbs. This soup is a good way to add some protein to your diet.
Can I use something else instead of lentils?
You can use split peas or Moong dal, as well as other types of lentils. Bear in mind that different lentils will have a different flavor and texture. Red lentils cook up super fast and also fall apart, whereas other varieties like black or green stay intact and will not make your soup as thick and creamy. Also, some of these require more cooking time, so additional liquid may be needed.
How to serve Dahl soup?
You can serve soup alone, with bread, or with some Basmati rice.
How to store the Dahl soup?
Once your soup is at room temperature, you can store it in a fridge, using an airtight container, for about 3 days. To freeze the soup, place it in a freezer-friendly container and freeze for about three months. To serve; thaw and reheat soup over the stove and serve.
Can I add something else?
The Dahl soup is great if you serve it with some lemon juice. The lemon juice kicks in with a hint of freshness. Also, for garnish, you can use cilantro, but if you do not like cilantro, feel free to use scallions.
Can I substitute coconut milk?
Do not do that – the coconut milk is a staple of the Dahl soup. Not only that it give creaminess, but the coconut milk notes perfectly round up the dish. Make sure you are using canned coconut milk, not coconut milk beverages sold in cartons. Go with full-fat coconut milk for extra richness and creaminess.
Nutrition
Serving:12Ounces, Calories:341kcal, Carbohydrates:49g, Protein:22g, Fat:7g, Saturated Fat:5g, Polyunsaturated Fat:1g, Monounsaturated Fat:1g, Sodium:701mg, Potassium:958mg, Fiber:22g, Sugar:4g, Vitamin A:466IU, Vitamin C:12mg, Calcium:61mg, Iron:6mg
