Dal Fry - Spiced Indian Lentil soup - Vegan Richa (2024)

4.92 from 23 votes

• ⅓ cup (60 g) red lentils masoor dal
• ¼ cup (48 g) petite yellow lentils yellow mung dal or use red lentils
• 3.5 cups (875 ml) water
• 2 teaspoon oil
• ½ teaspoon (0.5 teaspoon) cumin seeds
• ½ teaspoon (0.5 teaspoon) black mustard seeds
• a generous pinch of asafetida omit if you do not have gluten-free asafetida to make gf
• 1 hot green chili finely chopped
• 1 cup (150 g) chopped red or white onion
• 5 or more cloves of garlic finely chopped
• 1 inch of ginger finely chopped
• 1 teaspoon ground coriander or garam masala
• ½ teaspoon (0.5 teaspoon) turmeric
• ¼ teaspoon (0.25 teaspoon) or more cayenne/red chili powder optional
• 1 large tomato chopped small
• 1 teaspoon lemon juice
• 1 tablespoon water
• ¾ teaspoon (0.75 teaspoon) or more salt
• ⅓ cup (5.33 g) packed chopped cilantro

• Wash the red and yellow lentils, drain. Combine in a saucepan with water over medium heat. Cook for 18 to 20 minutes or until yellow lentils are tender. Reduce heat to low and simmer.

• Meanwhile make the tempering. Heat oil in a skillet over medium heat. when the oil is hot, add the cumin seeds and mustard seeds. Let them start to sizzle and pop. the cumin seeds should change color and get fragrant. Add asafetida, chili, onion, garlic, ginger and a pinch of salt. Cook until translucent. about 5 minutes. Stir occasionally.

• Add coriander, turmeric, cayenne and mix well. Add tomatoes, lemon juice and a tablespoon of water and mix. Cook until the tomatoes are saucy. Mash the larger pieces. About 6 minutes.

• Add the cooked lentils to the skillet (or the skillet contents to the lentil saucepan).

• Add salt and half of the chopped cilantro, and continue to simmer the soup for 3 to 4 minutes or until bubbling. Taste and adjust salt and spice. Add a dash of lemon juice if needed.

• Garnish with cilantro and serve hot with rice or flatbread with a side of roasted veggies or Indian spiced vegetable side.

For variation: Add ½ to 1 cup coconut milk instead of water.

Instant Pot: Cook the lentils in an Instant Pot with 1.5 to 2 cups water, Manual 3 minutes at hi pressure. Release after 5 minutes, then add the tempering (from steps 2 and 3 in a skillet) and simmer on saute for 2 minutes. Garnish and serve.

Nutritional values based on one serving

Nutrition Facts

Dal Fry - Spiced Indian Lentil soup

Amount Per Serving

Calories 196Calories from Fat 27

% Daily Value*

Fat 3g5%

Sodium 655mg28%

Potassium 386mg11%

Carbohydrates 30g10%

Fiber 11g46%

Sugar 4g4%

Protein 10g20%

Vitamin A 525IU11%

Vitamin C 16.7mg20%

Calcium 55mg6%

Iron 3.5mg19%

* Percent Daily Values are based on a 2000 calorie diet.