Masoor Dal Soup (Instant Pot + Stovetop) — Iron-Rich & Comforting

During my second pregnancy, my routine bloodwork came back with a number my doctor was not happy about. My hemoglobin had dropped enough that she sat me down and told me I needed to be intentional about iron in every meal. I knew iron-rich foods in theory, but I needed something I would actually make on a Tuesday night, tired, with a toddler underfoot.

That is when I started making this masoor dal soup every single week. Ready in under 30 minutes in the Instant Pot, deeply nourishing, and far more satisfying than a supplement. I have been making it long past that pregnancy, and it has earned its permanent spot in our weekly rotation.

Why I Call This My Pregnancy Soup

This is not a dramatic recipe. There is no fancy technique, no long ingredient list, no soaking lentils the night before. What makes this soup special is exactly that simplicity.

Split red lentils cook in minutes. A quick tadka of cumin, dried chilies, and a little asafoetida poured over the top transforms a plain pot of lentils into something that smells like home. I keep the consistency brothier than a traditional dal: enough to eat from a bowl like a proper soup, which makes it warming in a different way than a thick dal served over rice.

The first time I made this, I ate two bowls straight off the stove standing in the kitchen. My husband had to remind me to sit down.

What Is Masoor Dal?

Masoor dal is the Hindi name for red lentils. The split, hulled version (dhuli masoor) is the bright orange-red lentil you see in most grocery stores. It cooks faster than any other lentil, requires no soaking, and breaks down into a silky, golden soup almost on its own.

There is also a whole version called sabut masoor (brown lentils with the skin on), which has a deeper, earthier flavor and takes longer to cook. This recipe uses the split red lentils for speed and a smoother texture, but I have included notes if you want to use the whole variety.

Masoor dal is a staple across Indian home kitchens: from the Punjabi tadka dal to a simple Bengali masoor dal made with only tomatoes and turmeric. Every region has its version. Mine is a weeknight Gujarati-inflected take with a proper tempering. If you love iron-rich dals, my palak dal is another weeknight favourite worth bookmarking.

Why This Masoor Dal Soup Is Good for You

Red lentils are one of the most nourishing ingredients in the vegetarian kitchen, and they earn the “iron-rich” label:

• Iron: roughly 3–4 mg per cooked serving (about 20% of the daily recommended intake for adults)
• Folate: approximately 358 mcg per cup cooked, nearly 90% of the daily value, which is critical during pregnancy
• Protein: around 18g per cup cooked, genuinely filling
• Fiber: 15g per cup, which supports steady digestion
• Naturally vegan | Gluten-free | High-protein | High-folate

Iron absorption tip: Plant-based iron (non-heme iron) absorbs better when paired with vitamin C. The tomatoes in this recipe help. Squeeze a little fresh lemon juice over your bowl before eating. It makes a real difference.

This is why I always finish this soup with lemon. It is not just for brightness; it is functional.

For a broader collection of nutrient-dense meal ideas, I have a full guide to iron-rich vegetarian recipes that I built during the same period of my pregnancy.

Masoor Dal Soup

A nourishing Indian-style split red lentil soup made in the Instant Pot or on the stovetop. Iron-rich, naturally vegan, and ready in under 30 minutes — a wholesome weeknight staple.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4

Ingredients Equipment Method Notes

Ingredients

  

For the soup

• 1 cup split red lentils (masoor dal), rinsed well
• 1 medium onion, finely diced
• 2 medium tomatoes, roughly chopped
• 1 tbsp ginger-garlic paste (or 1 tsp grated ginger + 3 garlic cloves, minced)
• 1 green chili, slit (adjust to heat preference)
• 3 cups water (Instant Pot) or 4 cups water (stovetop)
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp red chili powder (or to taste)
• Salt to taste
• Juice of 1/2 lemon

For the tadka (tempering)

• 1 tbsp ghee or neutral oil (use oil to keep vegan)
• 1 tsp cumin seeds
• 1/4 tsp asafoetida (hing)
• 1-2 dried red chilies
• 1/4 tsp Kashmiri red chili powder (for colour)

Garnish

• 2 tbsp fresh cilantro (coriander), roughly chopped
• Lemon wedges

Equipment

• Instant Pot (6-quart)
• Small tempering pan

Method

 

Instant Pot Method

1. Press Sauté on the Instant Pot. Add ghee or oil and let it heat for 30 seconds.
2. Add cumin seeds and dried red chilies. Let the cumin sizzle for 30 seconds — you will hear a gentle pop.
3. Add asafoetida, then the diced onions. Cook for 3-4 minutes, stirring occasionally, until softened and translucent.
4. Add ginger-garlic paste and green chili. Stir and cook for 1 minute until the raw smell cooks off.
5. Add chopped tomatoes, turmeric, coriander powder, red chili powder, and salt. Stir and cook for 2-3 minutes until the tomatoes start to break down.
6. Add the rinsed masoor dal and 3 cups water. Stir to combine and scrape up any bits from the bottom to prevent a burn notice.
7. Press Cancel. Secure the lid and set the valve to Sealing. Cook on Manual / High Pressure for 5 minutes.
8. Allow natural pressure release for 5 minutes, then carefully quick-release any remaining pressure.
9. Open the lid and stir. The dal should be completely soft and soupy. For a brothier consistency, stir in an additional 1/2 cup of hot water.
10. Blend everything using hand blender.
11. Squeeze in lemon juice and stir.
12. For the tadka: heat 1 tsp ghee or oil in a small pan over medium-high heat. Add a pinch of Kashmiri chili powder and a dried red chili. It will sizzle immediately — pour it directly over the soup.
13. Garnish with cilantro and serve hot with a lemon wedge on the side.

Stovetop Method

1. Heat ghee or oil in a heavy-bottomed pot over medium heat.
2. Add cumin seeds and dried red chilies. Let them sizzle for 30 seconds.
3. Add asafoetida, then the onions. Cook for 5-6 minutes, stirring occasionally, until lightly golden.
4. Add ginger-garlic paste and green chili. Cook for 1-2 minutes.
5. Add tomatoes, turmeric, coriander powder, red chili powder, and salt. Cook for 4-5 minutes until the tomatoes are fully broken down and the oil begins to separate.
6. Add rinsed masoor dal and 4 cups water. Stir well.
7. Bring to a boil, then reduce heat to low. Cover partially and simmer for 20-25 minutes, stirring once or twice, until the lentils are fully soft and the soup has thickened.
8. Adjust consistency with water if needed. Then blend everything using hand blender. Squeeze in lemon juice.
9. Prepare the tadka in a small pan and pour over. Garnish and serve.

Notes

For a soupier texture: Add an extra 1/2 to 1 cup of water after cooking. Masoor dal thickens as it sits, so leftovers will need a splash of water when reheating.

Jain option (no onion, no garlic): Skip the onion and ginger-garlic paste. Add an extra tomato and a pinch of asafoetida. The soup will still be flavourful.

Whole masoor dal (sabut masoor): Use the same recipe. In the Instant Pot, increase cook time to 15 minutes with natural pressure release. On the stovetop, simmer for 40-45 minutes.

Boost iron absorption: Always finish with fresh lemon juice. The vitamin C in lemon helps your body absorb the non-heme iron from the lentils.

Make-ahead and freezer-friendly: This soup keeps in the fridge for up to 4 days and freezes well for up to 3 months. Freeze in individual portions for easy iron-rich meals during pregnancy or busy weeks.

Storage: Store in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop with a splash of water.

Tips for the Best Masoor Dal Soup

A few things I have learned from making this nearly every week:

Do not skip the tadka. The final pour of hot ghee with cumin and Kashmiri chili is what makes this soup taste intentional rather than plain. It takes 90 seconds and makes a real difference.

Rinse the lentils well. Give them two or three washes until the water runs clear. It removes the dusty coating and keeps the soup from turning bitter.

Adjust the water for your mood. On days when I want something thick to eat over rice, I use less water. On days when I want to curl up with a bowl and a spoon, I add an extra cup and let it be fully soupy. Both versions are correct.

Finish with lemon every time. Not just for flavour: the vitamin C actively helps your body absorb the iron in the lentils. I squeeze half a lemon directly into the pot, and I put a wedge on the side for serving too.

What to Serve With Masoor Dal Soup

This soup is a meal on its own. A deep bowl with a lemon wedge and some warm roti is all you need on a cold weeknight.

That said, it pairs beautifully with:

• Instant Pot Jeera Rice: the classic combination; the cumin in the rice echoes the tadka in the soup
• Warm roti or phulka: for scooping and dunking
• Plain basmati rice or millet: I sometimes eat this over foxtail millet rice for an extra iron boost
• Crusty sourdough bread: sounds unusual but it works, especially on the days I am craving something more Western-style

For more ideas on building a nourishing weekly menu, browse my collection of iron-rich vegetarian recipes.

FAQs

Is masoor dal good for iron deficiency?
Yes. Split red lentils provide roughly 3–4 mg of iron per cooked serving, making them one of the most practical plant-based iron sources. For the best absorption, always eat them with a source of vitamin C: a squeeze of lemon, fresh tomatoes, or a small glass of orange juice with your meal all help. If you are dealing with iron deficiency during pregnancy, speak to your doctor about combining dietary sources with any supplements they recommend.

Can I make this without onion and garlic?
Absolutely. Skip the onion and ginger-garlic paste entirely. Add an extra tomato, increase the asafoetida slightly, and the soup will still have good body and flavour. This is the Jain-friendly version, and I make it this way during certain festivals too.

How do I store masoor dal soup?
Store in an airtight container in the refrigerator for up to 4 days. The soup thickens in the fridge: add a splash of water and reheat gently on the stovetop or in the microwave.

Can I freeze masoor dal soup?
Yes, it freezes beautifully. Let it cool completely, then freeze in individual portions for up to 3 months. This was my biggest meal prep trick during my second trimester: I would make a double batch on Sunday and pull out portions all week.

Can I use whole masoor dal (sabut masoor) instead?
Yes. The whole brown lentils have a slightly earthier flavour and hold their shape better. In the Instant Pot, increase the cook time to 15 minutes with a full natural pressure release. On the stovetop, simmer for 40–45 minutes until completely soft.

Is this safe to eat during pregnancy?
Lentils are widely recommended during pregnancy for their folate, iron, and protein. Always cook lentils fully and follow standard food safety practices. If you have specific dietary restrictions or medical conditions, check with your healthcare provider.

Make It, Love It, Come Back for More

This masoor dal soup has been one of the most quietly important recipes in my kitchen. It came into my life when I needed something nourishing and easy, and it has stayed because it is genuinely delicious.

Make a big pot on Sunday and you will be set for weeknight lunches all week. It reheats perfectly and actually tastes better the next day when the spices have had time to settle.

If you try this recipe, I would love to know: did you discover any iron-rich recipes during a season of your life when you really needed them? Leave a comment below and tell me about it.

Made this? Share a photo and tag @petitepaprika on Instagram. I love seeing your kitchen creations!