Name: Lentil & Spinach Dal Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup red lentils (masoor dal), rinsed until water runs clear; 1 tbsp coconut oil or ghee; 1 medium onion, finely chopped; 2 cloves garlic, minced; 1 inch piece fresh ginger, grated; 1 green chili (optional), finely chopped; ½ tsp cumin seeds; ½ tsp mustard seeds (optional); ½ tsp turmeric powder; ½ tsp ground coriander; ¼ tsp ground cinnamon or garam masala; ¼ tsp red chili flakes (adjust to taste); Salt, to taste; 4 cups vegetable stock or water; 1 cup canned coconut milk (or more stock for lighter soup); 3 cups baby spinach, roughly chopped; Juice of 1/2 lemon or lime; Fresh cilantro, for garnish

DifficultyBeginner

CategorySoups, Vegetarian

Lentil & Spinach Dal Soup is a nourishing Indian-inspired dish that’s both simple and soul-satisfying. Rich in plant-based protein, it combines red lentils, warming spices, and tender greens for a one-pot wonder that's just as suitable for a weeknight dinner as it is for a cozy lunch.

Yields4 Servings

Prep Time15 minsCook Time35 minsTotal Time50 mins

Base

1 cup red lentils (masoor dal), rinsed until water runs clear

1 tbsp coconut oil or ghee

1 medium onion, finely chopped

2 cloves garlic, minced

1 inch piece fresh ginger, grated

1 green chili (optional), finely chopped

Spices

½ tsp cumin seeds

½ tsp mustard seeds (optional)

½ tsp turmeric powder

½ tsp ground coriander

¼ tsp ground cinnamon or garam masala

¼ tsp red chili flakes (adjust to taste)

Salt, to taste

Liquids & Finish

4 cups vegetable stock or water

1 cup canned coconut milk (or more stock for lighter soup)

3 cups baby spinach, roughly chopped

Juice of 1/2 lemon or lime

Fresh cilantro, for garnish

Prepare the Tadka (Spiced Base)

Heat oil or ghee in a large saucepan over medium heat.
Add cumin seeds and mustard seeds. Let them sizzle for 30 seconds.
Stir in onions and sauté until soft and golden (5–6 minutes).
Add garlic, ginger, and green chili. Cook for 1 minute until aromatic.

Add Spices & Lentils

Stir in turmeric, coriander, cinnamon or garam masala, and chili flakes.
Cook for 1 minute to toast spices.
Add rinsed lentils and stir to coat in the aromatic base.

Simmer the Soup

Pour in vegetable stock and bring to a boil.
Reduce heat to low, cover, and simmer for 15–20 minutes, until lentils are tender and breaking down.

Stir in Coconut Milk & Spinach

Add coconut milk and stir to combine.
Fold in chopped spinach and simmer for another 3–5 minutes until wilted.
Season with salt and a squeeze of lemon or lime to brighten.

Serve

Ladle into bowls and garnish with fresh cilantro.
Serve with warm naan, chapati, or a scoop of steamed basmati rice.

Tips & Variations

Make it thicker: Reduce the liquid slightly or mash some lentils for a heartier stew-like texture.
Add vegetables: Sweet potatoes, carrots, or zucchini work well.
No coconut milk? Use a splash of cream, yogurt, or just stock—it’s still delicious.

Pairing Suggestions

Try with mango chutney and cucumber raita for contrast.
Great with sparkling water, ginger tea, or a light white wine like Pinot Grigio.

Ingredients