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Masoor Dal & Vegetable Soup

A convenient, no-cook breakfast combining oats, milk, apple, and chia seeds to provide carbohydrates, dietary fiber, and nutrients that support everyday meal planning.
Clinical Dietitian
Clinical Dietitian , Founder & Director - NIND

Prep Time

10 minutes

Cook Time

25 minutes

Total Time

35 minutes

Servings

2

Meal Type

Breakfast / Snack

Clinical Focus

PCOS Nutrition · Weight Management · Diabetes-Friendly Nutrition · Digestive Health

CLINICAL DIETITIAN'S NOTES

Clinical Objective

To provide a warm, nutrient-dense meal containing plant-based protein, carbohydrates, dietary fiber, and vegetables.

Best Time to Recommend
  • Lunch or dinner
  • Light evening meal
  • Vegetarian meal plans
  • Weight-management meal plans
  • Meal plans requiring additional legumes and vegetables
Evidence Level

Established nutritional principles based on the nutrient composition of lentils and vegetables. Individual clinical outcomes may vary.

Clinical Application

Masoor dal contributes plant protein, iron, folate, and dietary fiber. Carrots, tomatoes, and spinach provide additional micronutrients and flavor. The soup can be served as a light meal or combined with a suitable carbohydrate source according to individual requirements.

ABOUT THIS RECIPE(Approximate values per serving. )

Masoor Dal & Vegetable Soup is prepared by simmering red lentils with carrots, tomatoes, onions, garlic, and spinach until tender. The mixture is seasoned with cumin, turmeric, and black pepper and can be partially blended for a smooth yet textured consistency.

Lentils provide protein and fiber, while vegetables contribute variety and micronutrients. This soup is suitable for vegetarian meal planning and can be adapted according to energy requirements, food preferences, and digestive tolerance.

Nutrition Facts (Approximate values per serving. )

Calories
250 kcal
Protein
14 g
Carbohydrates
38 g
Dietary Fiber
10 g
Fat
5 g

Values are estimates and may vary according to lentil quantities, final soup consistency, and added oil.

INGREDIENTS

For the Masoor Dal & Vegetable Soup

Ingredients
Quantity
Red masoor dal, rinsed
½ cup
Onion, chopped
½ medium
Tomato, chopped
1 medium
Carrot, diced
1 small
Spinach, chopped
1 cup
Garlic, minced
2 cloves
Ginger, grated
1 tsp
Cumin seeds
½ tsp
Turmeric powder
¼ tsp
Black pepper powder
¼ tsp
Olive oil
1 tsp
Water or low-sodium vegetable stock
3 cups
Salt
To taste
Lemon juice
1 tbsp
Fresh coriander leaves
2 tbsp

For the Coriander Yogurt Dip

Ingredients
Quantity
Plain unsweetened yogurt
½ cup
Fresh coriander leaves
2 tbsp
Mint leaves
1 tbsp
Roasted cumin powder
¼ tsp
Lemon juice
1 tsp
Salt
To taste

Recipe Instructions

  1. 1. Rinse the lentils Wash the masoor dal thoroughly under running water and drain. Why? Rinsing removes surface impurities and prepares the lentils for cooking.
  2. 2. Prepare the aromatics Heat olive oil in a saucepan. Add cumin seeds, onion, garlic, and ginger. Sauté for 2–3 minutes until fragrant.
  3. 3. Add the vegetables Add the chopped tomato and carrot, followed by turmeric and black pepper. Cook for another 2 minutes.
  4. 4. Add the lentils Stir in the rinsed masoor dal and add water or vegetable stock. Bring the mixture to a boil.
  5. 5. Simmer until tender Reduce the heat and simmer for approximately 18–22 minutes, stirring occasionally, until the lentils and carrots are soft. Chef’s Tip: Add extra water if the soup becomes too thick. The final consistency can be adjusted to individual preference.
  6. 6. Add the spinach Stir in the chopped spinach and cook for another 3–4 minutes until wilted and thoroughly cooked.
  7. 7. Adjust the texture Blend part of the soup for a creamy texture, or leave it unblended for a more rustic preparation.
  8. 8. Serve Add lemon juice and chopped coriander. Serve hot.

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CLINICAL BENEFITS

 

  • Plant Based Protein

  • Digestive Health

  • Iron and Folate Intake

  • Satiety and Weight

  • Blood Glucose

  • Hormonal Health and PCOS

Share this Recipe

CLINICAL MODIFICATIONS

PCOS Friendly
Include the soup in a balanced meal and add a suitable protein or carbohydrate accompaniment according to individual requirements.
Diabetes Friendly
Measure the portion and consider total carbohydrate intake. Pair with suitable protein and non-starchy vegetables as required.
Weight Management
Use a measured quantity of oil and adjust the serving size according to individual energy needs.
Sports Nutrition
Serve with whole-grain roti or another carbohydrate source and add an appropriate protein accompaniment when required.
Pregnancy
Wash vegetables thoroughly and cook the lentils and vegetables completely. Individual nutritional requirements should guide portion sizes.
Child Friendly
Reduce the pepper and spices and serve the soup in an age-appropriate texture.
Recipe Tip
For a different flavor, add a small amount of roasted cumin powder or fresh coriander just before serving. Avoid adding excessive salt when using packaged vegetable stock.
Serving Suggestion
Serve hot with whole-grain roti or a suitable side dish to create a more substantial meal.
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