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Masoor Dal and Courgette Soup with Cilantro-Yogurt Sauce – vegetarian recipe
Stav Kogan

Masoor Dal and Courgette Soup with Cilantro-Yogurt Sauce

A beautifully spiced, creamy blend of red lentils and tender zucchini that's hearty enough to be a meal on its own, elevated by a vibrant, tangy cilantro-yogurt sauce.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 6 serving
Calories: 265
Ingredients Method Nutrition

Ingredients
  

For the Soup
  • 2 tablespoons (30 ml / 1 fl oz) olive or peanut oil
  • 4 whole cloves
  • 1 medium onion, about 6 oz / 170 g, peeled and chopped
  • 2 teaspoons (10 ml / 0.3 fl oz) fresh ginger, peeled and grated
  • 1 teaspoon (5 ml / 0.2 fl oz) garlic, peeled and crushed
  • 1 teaspoon (5 ml / 0.2 fl oz) ground coriander
  • 1 teaspoon (5 ml / 0.2 fl oz) ground cumin
  • ¼–¾ teaspoon red chili powder, to taste
  • ½ teaspoon ground turmeric
  • 1 cup (200 g / 7.1 oz) masoor dal (red lentils), picked over, washed, and drained
  • 1 medium potato, about 4 oz / 115 g, peeled and diced
  • 1 handful of fresh green cilantro tops
  • 10–12 fresh curry leaves, lightly crushed
  • 1½ cups / 225 g (7.9 oz) chopped zucchini or yellow squash
  • 1¾ teaspoons / 10 g (0.35 oz) salt, or to taste
  • 6 cups (1440 ml) (1.4 L) water, divided
  • For the Cilantro-Yogurt Sauce
  • 1 cup (240 g / 8.5 oz) plain yogurt
  • 1 tablespoon (15 ml / 0.5 fl oz) lime or lemon juice
  • 1 packed cup / 30 g (1.06 oz) fresh cilantro, leaves and tender stems
  • 2 fresh hot green chilies, chopped
  • ¼ teaspoon salt
  • for the Perfect Soup
  • For a creamier texture, use an immersion blender directly in the pot. For a silky-smooth finish, use a high-powered countertop blender, but be sure to vent the lid to release steam.
  • The cilantro-yogurt sauce can be made a day in advance. Store it in an airtight container in the fridge; the flavors will meld and intensify overnight.
  • If the soup becomes too thick after blending or upon reheating, simply stir in a splash of hot water or vegetable broth until it reaches your desired consistency.
  • For a vegan version, substitute the plain yogurt in the sauce with a plant-based alternative like unsweetened coconut or cashew yogurt.

Method
 

  1. Heat the oil in a large pot or Dutch oven over medium-high heat.
  2. Once hot, add the cloves and sizzle for a few seconds until fragrant.
  3. Add the chopped onion and sauté for 6-7 minutes, stirring occasionally, until they begin to brown at the edges.
  4. Lower the heat to medium, stir in the grated ginger and crushed garlic, followed by the ground coriander, cumin, chili powder, and turmeric.
  5. Cook for one minute, stirring constantly, until the spices are aromatic.
  6. Pour in 5 cups (1200 ml) of water, then add the washed masoor dal, diced potatoes, fresh cilantro tops, and crushed curry leaves. Be careful, as the curry leaves may splutter. Increase the heat to bring the soup to a boil, then reduce to a very low simmer, cover, and cook for 40 minutes.
  7. Stir in the chopped zucchini and salt.
  8. Bring back to a simmer, cover, and cook for another 10 minutes until the zucchini is tender.
  9. Remove from heat and let it cool slightly.
  10. While the soup cools, prepare the sauce.
  11. Combine all sauce —yogurt, lime juice, cilantro, green chilies, and salt—in a blender.
  12. Blend until completely smooth.
  13. Refrigerate until ready to serve.
  14. Carefully blend the soup in batches until smooth, or use an immersion blender directly in the pot. Return the blended soup to the pot.
  15. Stir in the remaining 1 cup (240 ml) of water, or more, to reach your desired consistency. Reheat gently before serving.
  16. To serve, ladle the hot soup into bowls and drizzle generously with the cool cilantro-yogurt sauce. Offer extra sauce and warm whole-grain bread on the side.

Nutrition

Calories: 265kcalCarbohydrates: 28gProtein: 12gFat: 9g

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