Recipe: Mixed Lentil Dal Soup

This comforting dish is a weekly staple in our household, especially during the chilly autumn and winter months. Our mixed lentil dal soup recipe is not only nourishing but also versatile; you can enjoy it on its own or paired with quinoa for added texture. This dish offers a rich source of plant-based protein, fibre, and essential vitamins and minerals. Satisfying and hearty, it’s a wholesome, delicious meal which can be savoured all year round.

RECIPE

Ingredients (serves 2)

1/2 cup yellow split lentils

1/4 cup red split lentils

1/4 cup green split lentils

1 small onion, finely chopped

3 tomatoes (chopped or blitz in a food processor)

1 cup green peas (fresh or frozen)

2 tablespoons fresh ginger, grated

2 cloves garlic, minced

1 teaspoon mustard seeds

1/2 teaspoon garam masala

1/2 teaspoon turmeric powder

1/2 teaspoon red chilli powder (optional)

1 tablespoon extra virgin olive oil or ghee

6 cups vegetable stock or water

Salt to taste

Lemon to taste

Fresh coriander leaves, chopped (for garnish)

Dollop of yoghurt (to serve)

Method:

Step 1: Prepare the Lentils

• Rinse yellow split lentils, red lentils, and green lentils thoroughly. I would recommend soaking the lentils for 30 minutes as soaking can help reduce lectins, which are a type of protein that can interfere with nutrient absorption and may cause digestive discomfort in some people

Step 2: Cook the Lentils in a Pressure Cooker

• Add the soaked lentils to the pressure cooker with 6 cups of vegetable stock or water. Cook on high pressure for 15-20 minutes. Allow natural pressure release for 10 minutes

Step 3: Prepare the Base

• Heat the olive oil or ghee in a pan over medium heat.

• Add mustard seeds; when they splutter, add finely chopped onion and sauté until golden brown.

• Add minced garlic and grated ginger, sauté for 2-3 minutes until fragrant.

• Stir in garam masala turmeric powder, and red chilli powder (if using), and cook for another minute.

• Add the chopped tomatoes to the pan and cook until softened for about 5 minutes (I use the food processor to blitz the tomatoes)

Step 4: Combine and Cook

• Once lentils are cooked, stir into the base. 

• Add frozen green peas and salt to taste and lime to taste

• Simmer for 10-15 minutes on low heat.

Step 5: Finish and Serve

• Taste and adjust seasoning if necessary.

• Ladle the dal soup into bowls.

• Garnish with fresh chopped coriander leaves.

• Serve with dollop of yoghurt on top