Craving a meal that’s both incredibly comforting and ridiculously easy? Meet your new favorite weeknight hero: this Creamy Pressure Cooker Dal and Rice Soup! We’re talking a velvety, full-bodied soup where rice and lentils meld together perfectly, creating a complete protein powerhouse. Packed with tender vegetables and fragrant spices, it’s a whole meal in a bowl. Just grab some warm flatbread for dipping, and you’ve got a lunch that will nourish you from the inside out.
Ingredients
• Dal soaking time: 1 hour
• Preparation time: 10 minutes
• Cooking time: 25 minutes
• Serves: 4-5
• 3 tablespoons / 45 ml yellow or green split peas
• 3 tablespoons / 45 ml split moong dal or toovar dal
• 3 tablespoons / 45 ml basmati or other long-grain white rice
• 2 tablespoons / 30 ml butter or ghee
• ½ teaspoon / 2 ml turmeric
• ¼ teaspoon / 1 ml yellow asafetida powder (hing) *Note: This amount applies to Cobra brand; reduce other brands by three-fourths.
• ½ small hot green chili, seeded, or to taste
• ½-inch / 1.5 cm piece fresh ginger root, peeled
• 2 medium carrots, peeled and cut into 1-inch / 2.5 cm pieces
• ½ small cauliflower, stemmed and cut into flowerets
• 6 whole red radishes
• 5¼ cups / 1.25 liters water
• 1 tablespoon / 15 ml ground cumin
• 1 tablespoon / 15 ml ground coriander
• 1 teaspoon / 5 ml garam masala
• ½ teaspoon / 2 ml freshly ground black pepper
• 1½ teaspoons / 7 ml salt
• 2 tablespoons / 30 ml fresh minced parsley or coriander, for garnish
Instructions
1. Place the split peas in a bowl and cover with hot water. Let them soak for 1 hour, then drain completely. While they soak, sort, wash, and drain the split moong or toovar dal.
2. Combine the drained split peas, washed dal, rice, butter or ghee, turmeric, asafetida, green chili, ginger, carrots, cauliflower, radishes, and water in a 6-quart/liter pressure cooker. Lock the lid and cook under high pressure for 20-22 minutes.
3. Remove the cooker from the heat and allow the pressure to drop naturally. Once safe, open the lid. Carefully transfer the soup in two batches to a blender, blending each batch on high speed until completely smooth and creamy.
4. Pour the blended soup into a large saucepan. Stir in the ground coriander, cumin, and garam masala. Bring the soup to a gentle boil over medium heat, stirring occasionally, and cook for 1-2 minutes to allow the flavors to meld.
5. Remove the pan from the heat. Stir in the black pepper, salt, and fresh minced parsley or coriander. Taste and adjust seasoning if necessary, then serve hot.
Nutritional Information
• Nutritional Highlights
• Complete Protein: The combination of dal (legumes) and rice creates a complete protein, providing all the essential amino acids your body needs.
• Fiber-Rich: Packed with vegetables and legumes, this soup is an excellent source of dietary fiber, which aids in digestion and promotes a feeling of fullness.
• Nutrient-Dense: Loaded with vitamins and minerals from carrots, cauliflower, and spices like turmeric, known for its anti-inflammatory properties.
Pro Tips
• Feel free to substitute vegetables based on what’s in season. Peeled Jerusalem artichokes, winter squash, summer squash, or fresh peas all work beautifully.
• For a chunkier, more rustic texture, blend only half of the soup and leave the other half as is, combining them in the final step.
• This soup stores wonderfully. Keep it in an airtight container in the refrigerator for up to 4 days. It may thicken upon cooling; simply add a splash of water when reheating.
• For a deeper flavor, briefly sauté the ginger and green chili in the ghee or butter inside the pressure cooker pot before adding the other and water.
