Indian Spiced Lentil Soup

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  • Overhead of Indian spiced lentil soup ingredients

    Plant-based protein at its best! Coin-shaped lentils are eaten in Italy on New Year's Eve to bring prosperity.

  • Overhead of Indian spiced lentil soup in bowls

    This recipe is based on a traditional dal. The warm spices are perfect for a fall meal.


  • 5 1/3 T. olive oil
  • 2 qts. onion, chopped
  • 1 c. garlic, chopped
  • 1/2 c. ginger, chopped
  • 1 t. asafetida, ground
  • 1 1/3 T. ground cumin
  • 2 2/3 T. ground coriander
  • 4 t. turmeric, ground
  • 1 t. cayenne chile, ground
  • 1/3 c. kosher salt
  • 8 c. tomato, diced
  • 7 qts. vegetable stock or water
  • 4 c. plain yogurt


  1. Heat oil in a pot large enough to hold all ingredients.
  2. Add onion, garlic and ginger and cook, stirring occasionally until onions are translucent.
  3. Add asafetida, cumin, coriander, turmeric, cayenne, salt and diced tomatoes to the pan.
  4. Simmer for 5 minutes.
  5. Add lentils and vegetable stock or water.
  6. Bring to a boil, reduce heat and cook until lentils are falling apart, about 15 minutes.
  7. Remove from heat and puree with an immersion blender until very smooth.
  8. Add yogurt and blend well.
  9. Serve hot.

Recipe Yield: 44 servings

Nutrition Facts

Per serving: 112 cal., 7 g pro., 16 g carb., 3 g fiber, 3 g fat (0 g sat. fat), 1 mg chol., 617 mg sod., 1 g sugar

Serving Tip

Serve this soup with lightly grilled naan or pita bread brushed with spiced oil.