Yellow Lentil Soup (Moong Dal)


I'm not supposed to tell you that this lentil soup (dal) is healthy. Kathy says that doing so will somehow rob it of its yumminess. And it IS yummy. Addictively so. Within 24-hours of whipping up that first pot, I had to make another. A cross between Cream of Chicken and Potato Soup in its comfort-food factor, this Indian staple was an immediate family favorite and will be in your house too. Served on its own or with a full meal, it will steal the show.

Yellow Lentils (Masoor Dal) are high in both protein and fiber and this super-simple soup is a perfect way to do something nice for your body without sacrificing taste. The flavor is mild enough that you can mix it up and add or substitute your favorite flavors. Spinach instead of cilantro or a drizzle of Sriracha on top. The possibilities only end at the bottom of your bowl. And as Kathy would tell you, having gotten over the "Healthy" hurdle, don't knock it until you've tried it and licked your bowl clean. (Recipe Below)


  • 1 c. dried yellow lentils (rinsed)

  • 1 med. tomato, seeded and quartered

  • 1 med. potato, peeled and cut into chunks

  • 1 large carrot, peeled and sliced thickly

  • 2 tsp. salt

  • 1 Tbsp. olive oil

  • 1 large onion, diced

  • 2 c. beef stock

  • 1 tsp. cumin

  • ½ c. fresh cilantro chopped


Rinse lentils in several changes of water until water runs clear. Drain and drop lentils into a large saucepan. Add tomato, potato, carrot, salt and enough water to cover lentils and veggies by 2 inches. Bring pot to a boil, then cover, lower heat and simmer for 20-30 minutes or until lentils are done. You'll know they're cooked when they fall apart and turn into mush. Skim and discard any foam that forms on top during cooking.

Remove from heat once lentils and vegetables are done. Don't worry that they're too mushy, because you're going to make a purée out of them. Strain to separate the solids and liquid, but don't discard the liquid. I prefer a stick-type immersion blender, but you can use a standard blender to purée the solids. I add ½ of the chopped cilantro to the puree at this point, but you can leave it out or substitute some other leafy green if you prefer. Add back enough of the reserved liquids from the pot to make the mixture smooth. Set aside.

Sauté the diced onion in the olive oil until golden (10 min.). Drain excess oil and add your onions to the purée along with beef stock, and cumin. It is fine to use ground cumin here, but you can also toast and grind whole cumin seeds for stronger flavor. Simmer until soup thickens (10 min.) stirring frequently. Season with salt and pepper to taste. Top with remaining cilantro.  

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One Response to Yellow Lentil Soup (Moong Dal)

  1. Mary says:

    Slow in reading but hope to make this next week. I should have had the ingredients today since it is cool and windy. Hope to watch 'your show' tonight after church.

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