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A 30-Minute Dal-Inspired Dream Soup – vegetarian recipe
Stav Kogan

A 30-Minute Dal-Inspired Dream Soup

This Curried Red Lentil Soup is a quick, comforting, and healthy one-pot meal. Red lentils cook down into a creamy texture, infused with aromatic curry powder and fresh zucchini, reminiscent of a classic Indian dal.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 4 serving
Calories: 295
Ingredients Method Nutrition

Ingredients
  

  • 1 tbsp (15 ml) extra-virgin olive oil
  • 1 bunch scallions, chopped
  • 1 tbsp (15 ml) curry powder
  • 1 cup (200 g / 7.1 oz) red lentils, picked over and rinsed
  • 1 (15-ounce) / 425 g (15 oz) can petite diced tomatoes, drained
  • 4 cups (950 ml) vegetable broth
  • 1 medium zucchini, thinly sliced
  • up to 1 cup / 240 ml water, as needed
  • Salt and freshly ground black pepper, to taste
  • for the Best Lentil Soup
  • For a creamier, thicker soup, use an immersion blender to partially blend it directly in the pot before serving.
  • Elevate your soup with toppings! A dollop of coconut yogurt, a squeeze of fresh lime or lemon juice, and a sprinkle of fresh cilantro can transform the dish.

Method
 

  1. Heat the olive oil in a large saucepan or Dutch oven over medium heat.
  2. Add the chopped scallions and curry powder, and cook, stirring constantly, until wonderfully fragrant, about 30 seconds.
  3. Stir in the rinsed lentils, drained tomatoes, and vegetable broth. Increase the heat and bring the mixture to a boil.
  4. Once boiling, decrease the heat to low.
  5. Season to taste with salt and pepper, cover, and let it simmer for 10 minutes.
  6. While the soup simmers, thinly slice the zucchini.
  7. After 10 minutes, add the zucchini slices to the pot.
  8. Continue to simmer until the lentils are completely soft and have started to break down, about 10 more minutes. If the soup becomes too thick for your liking, stir in up to 1 cup (240 ml) of water to reach your desired consistency.
  9. Taste and adjust seasoning if necessary before serving hot.
  10. Stir in a few large handfuls of fresh spinach or kale during the last 5 minutes of cooking for an extra boost of greens and nutrients.
  11. Adjust the spice level by using a hot curry powder or adding a pinch of red pepper flakes along with the scallions for an extra kick.

Nutrition

Calories: 295kcalCarbohydrates: 48gProtein: 15gFat: 5g

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