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.
Equipment
- Instant Pot (6-quart)
- Small tempering pan
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 adjust to heat preference; slit
- 3 cups water or 4 cups water Instant Pot; 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
Instructions
Instant Pot Method
- Press Sauté on the Instant Pot. Add ghee or oil and let it heat for 30 seconds.
- Add cumin seeds and dried red chilies. Let the cumin sizzle for 30 seconds — you will hear a gentle pop.
- Add asafoetida, then the diced onions. Cook for 3-4 minutes, stirring occasionally, until softened and translucent.
- Add ginger-garlic paste and green chili. Stir and cook for 1 minute until the raw smell cooks off.
- 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.
- 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.
- Press Cancel. Secure the lid and set the valve to Sealing. Cook on Manual / High Pressure for 5 minutes.
- Allow natural pressure release for 5 minutes, then carefully quick-release any remaining pressure.
- 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.
- Blend everything using hand blender.
- Squeeze in lemon juice and stir.
- 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.
- Garnish with cilantro and serve hot with a lemon wedge on the side.
Stovetop Method
- Heat ghee or oil in a heavy-bottomed pot over medium heat.
- Add cumin seeds and dried red chilies. Let them sizzle for 30 seconds.
- Add asafoetida, then the onions. Cook for 5-6 minutes, stirring occasionally, until lightly golden.
- Add ginger-garlic paste and green chili. Cook for 1-2 minutes.
- 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.
- Add rinsed masoor dal and 4 cups water. Stir well.
- 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.
- Adjust consistency with water if needed. Then blend everything using hand blender. Squeeze in lemon juice.
- 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.
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