This lentil dal soup is warm, comforting, and incredibly easy to make. It's a dump-and-go Indian-style soup made with lentils, carrots, and simple spices — no cream, no butter, and no heavy oil.
If you're looking for a healthy soup for weight loss that still feels satisfying, this dal soup is a perfect choice. It's naturally high in plant protein and fiber, keeps you full for hours, and comes together with minimal effort.
This is the kind of soup you make when you want comfort food without guilt. If you like cozy, comforting soup, try my other soup recipes, including dairy-free tomato soup, mushroom soup, and more. You can also try green moong dal, moong tadka fry, among other lentil recipes.
Jump to:
- Watch How to Make Lentil Dal Soup
- Why You'll Love This Lentil Dal Soup
- What Makes This Dal Soup Healthy?
- Ingredient Notes
- How to Make Lentil Dal Soup (Dump-and-Go Method)
- Variations
- Serving Suggestions
- Storage
- Healthy Portion Size (For Weight Loss)
- EXPERT TIPS FOR THE PERFECT SOUP
- FREQUENTLY ASKED QUESTIONS
- YOU MIGHT ALSO LIKE
- Lentil Dal Soup (Healthy, No-Cream, Dump & Go)
Watch How to Make Lentil Dal Soup
If you prefer a visual walkthrough, watch me make this lentil dal soup step-by-step in my YouTube video.
Why You'll Love This Lentil Dal Soup
- ✔ No cream, no butter
- ✔ Dump & go — minimal chopping
- ✔ High in protein and fiber
- ✔ Naturally vegan & gluten-free
- ✔ Comforting but light
- ✔ Perfect for weight loss and meal prep
What Makes This Dal Soup Healthy?
Unlike restaurant-style dal, this version keeps things light and wholesome:
- Creaminess comes from lentils, not cream
- Uses very little oil (or none at all)
- Includes carrots for natural sweetness and extra fiber
- Uses warming spices instead of heavy fats
Lentils are rich in plant protein and fiber, which helps keep you full longer and supports weight loss, as explained by Healthline. Lentils digest slowly, which helps control hunger and cravings — especially helpful if you're eating for weight loss.
Ingredient Notes
This recipe uses simple pantry staples.
- LENTILS: We use a mix of Moong Dal (split yellow lentils) and Red Lentils (Masoor Dal). Both the lentils cook pretty quickly.
- VEGETABLES: This is a "clean out the fridge" friendly soup! I used Tomatoes, Celery, Squash, and Spinach. You can also add carrots, cauliflower, or broccoli.
- LIQUID: Vegetable stock adds the most flavor, but water works too.
- SPICES: We keep it simple with Turmeric Powder and Garam Masala.
- ACID: Freshly squeezed Lemon Juice at the end is non-negotiable—it wakes up all the flavors!
- GARNISH: Roasted cumin powder, fresh cilantro, and a tiny drizzle of chili oil (optional).
*See Recipe Card for Quantities!
How to Make Lentil Dal Soup (Dump-and-Go Method)
Refer to the recipe card below for the full recipe, and click here for step-by-step photo instructions.
- STEP 1 - COMBINE: In a pressure cooker or Instant Pot, add the washed moong dal, red lentils, tomatoes, celery, squash, spinach, and any other veggies you are using.
2. STEP 2 - SEASON: Add the salt, garam masala, turmeric powder, and 3-4 cups of stock (or water).
3. STEP 3 - COOK: Close the lid and pressure cook for 3 to 4 whistles (or about 4-5 minutes on High pressure in an Instant Pot). Let the pressure release naturally.
4. STEP 4 - BLEND: Once cooked, use a hand blender (immersion blender) to blitz the soup. This creates that super creamy, restaurant-style consistency without any cream.
5. STEP 5 - SERVE: Pour into bowls. Squeeze fresh lemon juice on top and garnish with roasted cumin powder and cilantro. If you aren't strictly oil-free, a few drops of chili oil taste amazing here!
Variations
- Make it a Meal: Add cubes of Paneer or Tofu after blending to increase the protein content further and turn it into a complete meal.
- Texture: If you prefer a chunky soup, only blend half of the mixture.
- Spiciness: Add a green chili or a pinch of cayenne pepper if you like heat.
Serving Suggestions
- Enjoy it as is for a light meal with Paneer/Tofu.
- Pair with a small portion of brown rice or quinoa
- Serve with a fresh salad for extra volume
It also works great in a thermos for lunch.
Storage
- Keeps well in the fridge for 3–4 days
- Thickens as it sits — add water when reheating
- Freezes well for up to 2 months
Perfect for batch cooking.
Healthy Portion Size (For Weight Loss)
This lentil dal soup is filling, so you don't need a huge bowl.
🥣 Ideal Portion Size
1½ to 2 cups per serving
Why this works:
- Lentils provide protein + fiber
- Carrots add bulk without extra calories
- Keeps you full for hours
- Easy to pair with a light side if needed
For weight loss, enjoy it:
- As a light dinner
- Or as a meal-prep lunch
EXPERT TIPS FOR THE PERFECT SOUP
- Don't Skip the Lemon: Since this recipe is oil-free, it lacks the fat that usually carries flavor. The acid from the lemon juice is crucial—it "wakes up" the lentils and makes the spices pop.
- The "Heeng" Trick: Lentils can sometimes cause bloating. To prevent this, add a pinch of Asafoetida (Heeng) to the pressure cooker. It aids digestion and adds a savory, onion-like aroma.
- Consistency Control: If you prefer a thinner, soup-like consistency, add more stock after blending. If you want it thicker (like a traditional Dal), simmer it for 5 extra minutes with the lid off after blending.
- Vegetable Choices: While I used spinach and squash, this soup is very forgiving. Bottle Gourd (Lauki), carrots, and pumpkin are excellent additions that melt into the soup when blended, adding volume without calories.
- Soak the Dal: Even though red lentils cook quickly, soaking the Urad Dal in warm water for 15-20 minutes before cooking helps it break down more easily and makes it even creamier.
FREQUENTLY ASKED QUESTIONS
Yes! Add all ingredients to the steel insert. Close the lid and set the valve to Sealing. Cook on High Pressure for 5 minutes. Let the pressure release naturally for 10 minutes, then quick release the rest.
Absolutely. Lentils freeze beautifully. Let the soup cool completely, then transfer to freezer-safe containers. It stays suitable for up to 3 months. Thaw it in the fridge overnight, then reheat on the stove (you may need to add a splash of water as it thickens when it's frozen).
This soup is already high in protein thanks to the lentil mix. However, if you want to turn it into a post-workout meal, you can add cubes of Paneer or Tofu after you have blended the soup. Do not blend the paneer, or the texture will get gummy.
Red lentils (masoor dal) cook fastest and give the creamiest texture.
YOU MIGHT ALSO LIKE
Lentil Dal Soup (Healthy, No-Cream, Dump & Go)
Ingredients
- ½ cup Red Lentils masoor dal, rinsed well
- ½ cup Moong Dal
- ½ cup Tomatoes
- 2 medium carrots chopped
- 2 Celery
- 1 whole Zucchini sliced
- 1 cup Spinach
- 3 cloves garlic minced
- 1 2/2 inch Ginger
- 1 teaspoon turmeric
- 1 teaspoon Garam Masala Powder
- ½ teaspoon paprika or chili powder optional
- 4 cups water or low-sodium vegetable broth
- Salt to taste
- Juice of ½ lemon optional
- Fresh cilantro for garnish (optional)
- 1 teaspoon Chili Oil or Chili Flakes
- Black Peppercorns
Equipment
Method
- Wash the lentils really well until the water runs out clear, and then add the lentils to a pressure cooker or an Instant Pot.½ cup Red Lentils masoor dal, rinsed well, ½ cup Moong Dal
- Next, add tomatoes, veggies, ginger-galic, and vegetable stock/water.½ cup Tomatoes, 2 medium carrots chopped, 2 Celery, 1 whole Zucchini sliced, 1 cup Spinach, 3 cloves garlic minced, 1 2/2 inch Ginger
- 3. Add spices including salt, turmeric powder, and garm masala powder.1 teaspoon turmeric, 1 teaspoon Garam Masala Powder, ½ teaspoon paprika or chili powder optional, 4 cups water or low-sodium vegetable broth, Salt to taste
- 4. Close lid and pressure cook for 4 minutes in Instant Pot or for 4 whistles on a stove-top pressure cooker.
- 5. Once pressure is released, open the lid. Blend everything until creamy and lump-free.
- 6. Sprinkle lemon juice. And garnish with cilantro, roasted cumin powder, and chili oil, and enjoy!*For more protein, add paneer or tofu to the soup.Juice of ½ lemon optional, Fresh cilantro for garnish (optional), Black Peppercorns, 1 teaspoon Chili Oil or Chili Flakes
Nutrition
Notes
- Dump & go: Everything cooks in one pot with no blending required.
- For weight loss: Skip the tempering or use just ½ teaspoon of oil.
- Red lentils create a naturally creamy texture without cream.
- Add spinach, zucchini, or tomatoes for extra vegetables.
- Soup thickens as it sits—add water when reheating.
Freeze for up to 2 months. Reheat with extra water as needed.
Vinoth says
Perfect for the cold weather! Just made it today and Taste amazing .
SunGari says
You just made my day