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Hands holding a white bowl of creamy yellow lentil dal soup garnished with cilantro and roasted cumin.

Lentil Dal Soup (Healthy, No-Cream, Dump & Go)

Gari
This lentil dal soup is a comforting Indian-style soup made with lentils, carrots, and simple spices. It’s a healthy, no-cream, dump-and-go recipe that’s perfect for weight loss and easy meal prep.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Soup
Cuisine Indian
Servings 5 people
Calories 163 kcal

Equipment

Instant Pot
Spoon or Ladle

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

Garnish:

Instructions
 

  • 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, ½ cup Moong Dal
    Red and yellow lentils in an Instant Pot inner pot.
  • Next, add tomatoes, veggies, ginger-galic, and vegetable stock/water.
    ½ cup Tomatoes, 2 medium carrots, 2 Celery, 1 whole Zucchini, 1 cup Spinach, 3 cloves garlic, 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, 4 cups water or low-sodium vegetable broth, Salt
    Uncooked lentil soup ingredients including squash and spinach in a pot.
  • 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.
    Cooked lentil dal soup with visible tomatoes and vegetables.
  • 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, Fresh cilantro, Black Peppercorns, 1 teaspoon Chili Oil
    Ladle holding creamy yellow lentil soup over a pot
Nutrition Facts
Lentil Dal Soup (Healthy, No-Cream, Dump & Go)
Serving Size
 
5 Servings
Amount per Serving
Calories
 
163
Calories from Fat 9
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.2
g
1
%
Polyunsaturated Fat
 
0.2
g
Monounsaturated Fat
 
1
g
Sodium
 
43
mg
2
%
Potassium
 
379
mg
11
%
Carbohydrates
 
28
g
9
%
Fiber
 
9
g
38
%
Sugar
 
3
g
3
%
Protein
 
11
g
22
%
Vitamin A
 
4882
IU
98
%
Vitamin C
 
7
mg
8
%
Calcium
 
44
mg
4
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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Notes

TIPS
  • 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.
STORAGE
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freeze for up to 2 months. Reheat with extra water as needed.
 
Keyword healthy lentil soup, Indian dal soup, lentil dal soup, no cream soup, weight loss soup
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